WEDJUN3

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Single Unders

Active Spidermans

Mountain Climbers

Single Unders

Active Samson

Frog Hops

Double Unders

Push-up to Down Dog

Slow Burpees

Mobility

Pigeon Pose + Lat Reach: 45 Seconds Each Side

Child’s Pose on Dumbbell: 45 Seconds

Strength

3 position power snatch (10 minutes to work to a 3 position power snatch )

Position 1=High Hang

Position 2=Above the knee

Position 3=From the ground
*deadlift the bar to full extension, then go into first position

*all 3 reps are to be done without dropping the bar

Conditioning

Metcon (Time)

“Hellhole”

For Time:

50 Power Snatch (95/65) |R+Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style:

25 Double Unders (35 singles)

5 Lateral Dumbbell Burpees

Max Power Snatch |R+Devil’s Press in Time Remaining
*As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

*Record the total time (including rest) it takes to complete the 50 reps

*After completing the double unders and lateral dumbbell burpees at the BEGINNING of each interval , you’ll complete as many snatch or Devil’s Press as you can with the remaining time

*Your workout will continue until you have finished 50 total snatch or Devil’s Press

At Home METCON

Metcon (Time)

50 Devil’s Press

“2-2-2-3” Intervals Style:

25 Double Unders(35 singles)

5 Lateral Dumbbell Burpees

Max Devil’s Press in Time Remaining

Extra

OPTION 1: BODY ARMOR [A]

AMRAP 7:

7 Close Grip Push-ups Video

7 Wide Grip Push-ups Video

7 Hand Release Push-ups Video

30 Banded Pull-Aparts Video

OPTION 2: BODY ARMOR [B]

Ascending Ladder For 6 Minutes:

2 Strict Ring Dips

:10 Second L-Sit Hold Video

4 Strict Ring Dips

:10 Second L-Sit Hold

6 Strict Ring Dips

:10 Second L-Sit Hold

…

Add (2) Strict Ring Dips Per Round

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