FRIJUL31

CrossFitAllen – CrossFit

Warm-Up

30 Seconds

Easy Bike/Row

PVC Pass Throughs

Active Spidermans

Moderate Bike/Row

PVC Overhead Squats

Active Samson + Air Squat

Faster Bike/Row

PVC Pass Throughs (More Narrow)

Push-up to Down Dog

Mobility

Warrior Squats: 1 Minute

Barbell Throacic Opener: 1 Minute

Movement Prep

5 Tempo Snatch Deadlifts (5 Seconds to Pockets)

5 Hang Muscle Snatches

5 Snatch Balances

5 Hang Power Snatches (Above the Knees)

5 Power Snatches

Strength

Power Snatch (Athletes will have 15 minutes to build to a heavy )

Conditioning

Metcon (Time)

“Hot Flash”

Rx

21-15-9:

Power Snatches (95/65)

Assault Bike Calories/Row

Rx+

30-20-10

Power Snatches (95/65)

Assault Bike Calories
Women: 15-12-9 Calories for Rx

Women: 21-15-9 Calories for R+

At Home METCON

Metcon (Time)

AMRAP 10:

16 Alternating Single Arm Dumbbell Power Snatches (50/35)

100 Meter Single Arm Farmers Carry (50/35)

Extra

Midline Conditioning

Not For Time:

50/35 Calorie Row

20 Strict Toes to Bar

50/35 Calorie Row

35 GHD Sit-ups

50/35 Calorie Row

50 AbMat Sit-ups

Leave a Reply

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

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google 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