THUFEB6

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Movement Prep

Strength

Muscle Snatch (Build to a Heavy Set of 3)

*Athletes will have 10 minutes to build to a heavy set of 3 Muscle Snatch

*Does not have to be touch n go

Conditioning

Metcon (Weight)

“Four Square”

On the 4:00 x 5 Rounds:

300/250 Meter Row

20 AbMat Sit-ups

3 Power Snatches

Athletes Build in Weight Over the 5 Rounds
*Score will be heaviest set of 3 Power Snatch

*Power Snatch does not have to be touch n go

Extra

Lats Foam Roll:

1-2 Minutes Each Side

Upper & Lower Back Foam Roll:

1-2 Minutes

Quads Foam Roll:

1-2 Minutes Each Side

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