MONFEB16

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

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