SATMAR7

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Conditioning

Metcon (Time)

PowerPoint

Teams of 3

For Time (30 Minute Cap):

75 Power Snatches (75/55|R+95/65)

75/50 Calorie Row

50 Power Snatches (95/65|R+115/85)

50/35 Calorie Row

25 Power Snatches (115/85|R+135/95)

25/20 Calorie Row

50 Knees to Elbows or

|R+15 Rope Climbs (15′)

25 Power Snatches (115/85|R+135/95)

25/20 Calorie Row

50 Power Snatches (95/65|R+115/85)

50/35 Calorie Row

75 Power Snatches (75/55|R+95/65)

75/50 Calorie Row
*If you hit the cap, put 30:00 as your score and put total reps completed in the notes section

*In this teams of 3 workout, one athlete works at a time while the others rest

*You can split up the listed reps however you see fit

Extra

Body Armor (A)

3 Supersets:

5 Weighted Strict Pull-ups

50% Max Strict Ring Dips

Rest 2 Minutes Between Sets

Body Armor (B)

3 Supersets:

Max Strict Pull-ups

Max Ring Push-ups

Rest 2 Minutes Between Sets

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