FRIJAN31

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

Barbell Warmup

Movement Prep (see coach’s notes for cues)

4 Hang Power Snatches

4 Pausing Overhead Squats

4 Hang Power Snatch + Overhead Squat

4 Hang Squat Snatches

_

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Weightlifting

Snatch Complex (1 Hang Power Snatch+1 OH Squat+1 Hang Full Snatch)

*Athletes will have 13 minutes to build to a heavy complex of these 3 movements

*The complex is meant to be completed unbroken

*The hang position is anywhere from above the knee

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Paw Patrol”

AMRAP 15:

40|R+60 Double Unders

15 Toes to Bar|R+ 5 Ring Muscle Ups

10 Hang Squat Snatches (95/65|R+135/95)
*Choose a moderate hang squat snatch weight that allows you to complete the 10 reps in no more than 3 sets

*Sub 60 Singles for DUs

*If unable to Squat Snatch, Hang Power Snatch, then Overhead Squat as low as possible

Extra

Gymnastics Conditioning

On the 2:00 x 6 Sets:

50′ Handstand Walk

Sub 1 Minute of Practice if You Don’t Have Handstand Walks

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