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
CrossFit Allen 