CrossFitAllen – CrossFit


30 Seconds Each

Easy Bike/Row

Easy Single Unders

PVC Pass Throughs

Moderate Bike/Row

Quick Single Unders

PVC Straight Leg Swings (15 Seconds Each)

Faster Bike/Row

High Single Unders

PVC Overhead Squats


Ankle/Calf Stretch 1 Minute

Warrior Squats: 1 Minute

PVC Sotts Press: 1 Minute

Movement Prep

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats


3 position power snatch

Position 1=High Hang

Position 2=Above the knee

Position 3=From the ground
1.High Hang (Pockets):

The bar rests around the pockets with the shoulders slightly forward of the bar

This is the final checkpoint we want to hit before “jumping” the weight overhead

Be fast up and down from this position

2.Hang (Above the Knee):

We’ll define the hang position as just above the knee

The shoulders are way in front of the bar in this position

The focus here is to make sure the bar stays close to the body by sweeping it in with the lats

3.Floor: The final position is with the bar resting on the floor over the middle of the foot


Metcon (AMRAP – Reps)



50/35|R+60/45 Calorie Assault Bike

80|R+100 Double Unders

Time Remaining:

Max Power Snatches (95/65|R

*This 10-minute workout starts with a buy-in of bike calories and double unders

*After finishing those 2 stations, you’ll complete as many power snatches as you can in the time remaining

*Your score today is total completed power snatches

*You can expect to have about 3-4 minutes to accumulate power snatches


Metcon (AMRAP – Reps)


800 Meter Run

80|R+100 Double Unders

Time Remaining:

Max Dumbbell Power Snatches (50/35)



3 Giant Sets:

:30 Seconds Kettlebell Star Plank (Left)

:30 Seconds Kettlebell Star Plank (Right)

Max Hanging L-Sit (From Pull-up Bar)

Rest 2 Minutes Between Sets

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your 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