CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
Movement Prep
Weightlifting
Power Snatch-Overhead Squat-Full Snatch (1 Power Snatch + 1 OHS + 1 Full Snatch)
Athletes will have 15 minutes to work up to a heavy complex
Athlete may reset for the full snatch, but hand may not come off bar
Conditioning
Metcon (Time)
“Spice Girl”
For Time:
21 Power Snatches (75/55)
3 Rounds of “Cindy”
21 Overhead Squat (75/55)
3 Rounds of “Cindy”
21 Squat Snatches (75/55)
R+
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)
1 round of “Cindy”
5 Pullups
10 Pushups
15 Air Squats
Extra
3 Rounds for Quality
10 Banded Good Mornings
10 Banded Pull Downs
10 Banded Glute Bridges
10 Wall Angels
