MONSEP7

CrossFitAllen – CrossFit

Warm-Up

With Workout Weight Medicine Ball

1 Minute Easy Bike/Row

30 Seconds Squats to Medicine Ball

1 Minute Push-up to Seal/Down Dog

30 Seconds Medicine Ball Deadlifts

1 Minute Active Samson

30 Seconds Medicine Ball Thrusters

Mobility

Dumbbell Ankle Stretch: 40 Seconds Each Side

Chest Stretch on Floor: 40 Seconds Each Side

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Big Baller”

AMRAP 18:

50 Wallballs (20/14)

40/30 Calorie Assault Bike/Row

30 Deadlifts (185/135|R+225/155)

20 Double Dumbbell Push Presses (35/25|R+50’s/35’s)

10 Dumbbell Renegade Rows (35/25)|R+ Bar Muscle Ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

50 Single Dumbbell Goblet Thrusters

40 Over-and-Back Hops Over Dumbbells

30 Double Dumbbell Deadlifts

20 Double Dumbbell Push Presses

10 Double Dumbbell Renegade Rows

Extra

Snatch Technique

(0:00-4:00): Build to a Moderate High-Hang Squat Snatch (Pockets)

(4:00-8:00): Build to a Moderate Hang Squat Snatch (Above Knees)

(8:00-12:00): Build to a Moderate Low-Hang Squat Snatch (Below Knees)

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