MONFEB17

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Strength

Back Squat (15 Minutes to Complete the Following:)

BASED OFF 5 REP MAX ya Goobers!

9 Reps @ 77%

6 Reps @ 87%

3 Reps @ 97%

1 Rep @ 107%

1 Rep @ 112%

1 Rep @ 117%

Conditioning

Metcon (Time)

“Foot Locker”

4 Rounds|R+ 5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

4 Rounds|R+ 5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)
*Athletes will complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout

*There is no rest between each of the 5 round pieces

*The score is total time it takes to complete the 10 total rounds

Extra

Odd-Object Conditioning

4 Rounds:

200 Meter Run

100′ Sand Bag Carry (100/50)

200 Meter Run

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