WEDMAY20

CrossFitAllen – CrossFit

Warm-Up

2 Rounds

30 Seconds Cossack Squats

30 Seconds Push-up to Down Dog

30 Seconds Glute Bridges

Directly Into…

2 Rounds

30 Seconds Air Squats

30 Seconds Mountain Climbers

30 Seconds Glute Bridge Walkouts

Then…coaches choice on mobility

Movement Prep

Power Snatch Prep (Speed through the middle)

3 high hang Snatch grip shrugs

3 high hang Snatch grip shrug with high pull

3 high hang Muscle Snatch

3 High hang Power Snatch

2 Above knee Muscle Snatch

2 Above knee Power Snatch

1 Muscle Snatch from mid-shin

1 Power Snatch from mid-shin

Strength

Hang Power Snatch (Heavy Set of 3)

*Athletes will have 10 minutes to work to a heavy set of 3 hang power snatches for the day

*Athlete will deadlift the bar to full extension, then complete 3 hang power snatches

Conditioning

Metcon (5 Rounds for reps)

“CEO”

5 Rounds:

AMRAP 3:

3 Power Snatch (95/65)|R+Double Dumbbell Power Snatches (50’s/35’s)

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds
*Record reps for all 5 intervals separately

*Start each AMRAP with Power Snatch

At Home METCON

Metcon (5 Rounds for reps)

“CEO”

5 Rounds:

AMRAP 3:

3 Single or Double Dumbbell Power Snatches

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds
*Start each AMRAP with the DB Power snatch

*Record each round’s reps separately

Extra

BODY ARMOR

4 Rounds:

30 Seconds Max Double Dumbbell Rows

30 Seconds Rest

30 Seconds Max Double Dumbbell Romanian Deadlifts

30 Seconds Rest

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