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
CrossFit Allen 