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
