WEDOCT21

CrossFitAllen – CrossFit

Warm-Up

General Warmup, then…

PVC Pass Throughs: 1 Minute

PVC Lat Stretch: 1 Minute

PVC Wall Squats: 1 Minute

PVC Sotts Press: 1 Minute

Movement Prep

30 Seconds Snatch Lift Offs (Mid-Shin to Knees)

3 Low Hang Power Snatches (1 Inch Below Knees)

3 Tempo Overhead Squats (3 Seconds Down)

3 Power Snatches

3 Squat Snatches

_

1 Squat Snatch

1 Low Hang Squat Snatch

1 Overhead Squat

Strength

Squat Snatch OHS Complex (15 Minutes to Work up to a Heavy)

1 Squat Snatch

1 Low Hang Squat Snatch

1 Overhead Squat
https://www.youtube.com/watch?v=bc2kaComyWM&feature=youtu.be

Conditioning

Metcon (Time)

“Middle Management”

For Time:

40/30 Calorie Row

20 Squat Snatches (95/65|R+115/85)

40/30 Calorie Row
*This shorter cardio and weightlifting workout is designed to take between 6-10 minutes

At Home METCON

Metcon (Time)

For Time:

400 Meter Run

20 Devil’s Press

400 Meter Run

Extra

Body Armor

Alternating On the Minute x 12 (4 Rounds):

Minute 1: 30 Seconds Bottom of Overhead Squat Hold

Minute 2: 50 Double Unders

Minute 3: 50′ Single Dumbbell Overhead Lunge

Minute 4: Max Strict Handstand Push-ups

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