MONJUL27

CrossFitAllen – CrossFit

Warm-Up

Line Drills

https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

Mobility

PVC Routine

Strength

Squat Snatch Complex

On the 1:30 x 5 Sets:

Pausing Hang Squat Snatch

Pausing Low Hang Squat Snatch

Hang Squat Snatch

Low Hang Squat Snatch

Set 1: 50% of 1RM Snatch

Set 2: 55% of 1RM Snatch

Set 3: 60% of 1RM Snatch

Sets 4-5: 65-70% of 1RM Snatch
https://www.youtube.com/watch?v=AppHW2T-Buo&feature=youtu.be

Conditioning

2k Row (Time)

Max Effort 2k Row
Follow the instructions below to set-up the monitor on a Concept 2 Rower:

-Select Workout

-New Workout

-Single Distance

-Set to 2000 Meters

-Set Splits to 500 Meters

At Home METCON

Metcon (Time)

For Time:

1 Mile Run

Extra

“Core Cash Out”

3 Sets:

10 Rower Pike-ups

20 Flutter Kicks (3-Count)

30 Second Hanging L-Sit

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