MONOCT26

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

PVC Lat Stretch: 1 MInute

PVC Sotts Press: 1 Minute

Strength

Pausing Power Snatch

EMOM 8

1 Pausing Power Snatch
From the ground, athletes will power snatch, and pause for 2 seconds in the receiving position (trying for an inch or two just above parallel)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Fight Night”

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (75/55)

20 Box Jumps (24″/20″)

20 Overhead Squats (75/55)

20/15 Calorie Row
*Stagger heats by 2:30 if not enough rowers

At Home METCON

Metcon (AMRAP – Rounds and Reps)

HOME GYM

AMRAP 20:

50 Single Dumbbell Goblet Squats

40 Single Dumbbell Hang Power Snatches

300′ Walking Lunge

200 Meter Single Dumbbell Farmer’s Carry

Extra

Strict Gymnastics

3 Rounds:

AMRAP 2:

20/15 Calorie Row

Max Strict Handstand Push-ups in Time Remaining

Directly Into…

AMRAP 2:

50 Double Unders

Max Strict Pull-ups in Time Remaining

Rest 1 Minute Between Rounds

Each Round is 4 Minutes On, 1 Minute Off

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