TUESEP22

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Pigeon Pose: 1:30 Each Side

Couch Stretch 1:00 Each Side

Movement Prep

Barbell Warmup, then taking 3-5 minutes to work up to a starting weight for front squats

Strength

Front Squat (12 Minutes to work up to a MAX 1 Rep)

5@ 40-50% 1RM

4@ 50-60% 1RM

3@ 60-70% 1RM

2@ 75-87% 1RM

1@ 90-93% 1RM

1@100-105% 1RM or more

Conditioning

Metcon (Time)

“Dodgeball”

7|R+10 Rounds For Time:

15 Wallballs (20/14)

200 Meter Run

At Home METCON

Metcon (Time)

10 Rounds For Time:

30 Air Squats

200 Meter Run

Extra

Pausing Hang Squat Snatch

6 Sets of 2

Pause 2 Seconds at Knee Level

Pause 2 Seconds in Bottom Of Overhead Squat

All Percentages of 1RM Squat Snatch:

Set 1: 50%

Set 2: 53%

Set 3: 56%

Set 4: 59%

Set 5: 62%

Set 6: 65%

Rest as Needed Between Sets

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