FRIJAN17

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Child’s Pose on Box: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Barbell Warmup and Movement Prep

Conditioning

Metcon (Time)

“Blue Steel”

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

40/30 Calorie Assault Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

40/30 Calorie Assault Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)
*Stagger heats by 3-4 minutes

*The power snatch comes from the floor and is designed to be very light

Extra

Front Squat

On the 0: 1 Front Squat @ 81%

On the 1: 1 Front Squat @ 84%

On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%

On the 4: 1 Front Squat @ 87%

On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%

On the 7: 1 Front Squat @ 90%

On the 8: 1 Front Squat @ 93%

Percentages Based on 1RM Front Squat

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s