CrossFitAllen – CrossFit


General Warmup and stretch, then…

Child’s Pose: 1 Minute

Pec Stretch on Wall: 30 Seconds Each Side


Spend 5-7 minutes on Power Snatch technique

Spend 5-7 minus on Bar Muscle up Progressions


Metcon (Weight)

“Double Jeopardy”

On the 4:00 x 5 Rounds:

40 Double Unders

15 Slam Balls(20/14)

5 Power Snatches


50 Double Unders

5 Bar Muscle Ups

5 Power Snatch

Build in Power Snatch Weight
*Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day

*These reps do not need to be completed touch and go

*Record all 5 weights used, with the final score being the heaviest weight lifted


Strict Handstand Push-ups

On the 1:30 x 5 Sets:

1 Set of Strict Handstand Push-ups/Kipping/HS Hold

The goal is to hold the same rep number across the 5 rounds

This is a repeat from last week

See if you can improve your score

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