SATOCT17

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

5 Pausing Front Squats (3 Seconds in the Bottom)

5 Front Squats

Establish Upper Body Position

3 High Hang Power Snatches (Pockets)

3 Hang Power Snatches (Just Above Knee)

6 Power Snatches (Mid-Shin)

Conditioning

Metcon (Time)

“Another One”

With a partner, alternating complete rounds

10 Rounds (5 each) for Time:

15 Front Squats (75/55)

12 Power Snatches (75/55)

9/7 Calorie Row

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R+

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14 Rounds (7 each) for Time:

15 Front Squats (95/65)

12 Power Snatches (95/65)

9/7 Calorie Row
*35 Minute Cap

*Any unfinished reps = 1 second

At Home METCON

Metcon (Time)

5 Rounds:

15 Dumbbell Goblet Squats

12 Alternating Dumbbell Snatches

9 Lateral Burpees Over Dumbbell

Extra

3 Sets:

25 GHD Sit-ups

50′ Dumbbell Walking Lunge (50’s/35’s)

Hold Dumbbells However You’d Like

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