FRINOV20

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Overhead Stretch on Wall: 1 Minute

Barbell Ankle Stretch: 1 Minute

Strength

Hang Snatch (EMOM 10 – Building)

*Athletes will Deadlift the barbell to full extension, then complete one Hang Squat Snatch every minute for 10 minutes, building to a heavy for the day.

*If a full snatch is limited by mobility, a Hang Power Snatch into an Overhead Squat is acceptable

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Little Foot”

AMRAP 12:

25 Double Unders

9 Toes to Bar

25 Double Unders

9 Hang Squat Snatches (95/65)

(sub 40 Singles)

Alternate WOD

Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
IT IS NOT 3 ROUNDS OF 9-7-5…

IT IS ONLY 1 ROUND 9-7-5 of:

MUSCLE UPS

SQUAT SNATCH (135/95)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

HOME GYM

AMRAP 12:

50 Double Unders (75 Singles)

30 AbMat Sit-ups

10 Single Arm Devil’s Press

Extra

Body Armor

Not For Time:

800 Meter Double Dumbbell Farmers Carry

Choose a Weight That Allows Yout to Go at Least 100 Meters Unbroken Each Time

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