MONNOV2

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Warrior Squats: 1 Minute

Reverse Table Stretch: 1 Minute

Couch Stretch: 1 Minute Each Side

Strength

3 Position Power Snatch (Athletes will have 12 Minutes to work up to heavy)

1 Power Snatch from the Pockets + 1 Power snatch from above the knee + 1 Power Snatch from the ground

Conditioning

Metcon (Time)

“Rush Hour”

On the 4:00 x 5 Rounds:

20/15 Calorie Assault Bike

10 Lateral|R+ Bar Facing Barbell Burpees

5 Power Snatches (115/85|R+135/95)
*Record your times for each round, with you final score being the slowest of the 5 efforts

*To get the right stimulus and proper rest, rounds should take less than 3 minutes to complete

At Home METCON

Metcon (Time)

On the 4:00 x 5 Rounds:

200 Meter Dumbbell Run

20 Alternating Dumbbell Snatches

10 Lateral Burpees Over Dumbbell
Record your times for each round, with you final score being the slowest of the 5 efforts

Extra

Gymnastic Stamina

5 Rounds:

250 Meter Row

25′ Handstand Walk

5 Bar Muscle-ups

25′ Handstand Walk

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