CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Chest Stretch on Floor: 45 Seconds (Actively Moving)
Front Rack Stretch: 45 Seconds
Forearm Stretch: 45 Seconds
Strength
3 Position Power Snatch (EMOM 8 )
1 Power Snatch from the Pockets + 1 Power snatch from above the knee + 1 Power Snatch from the ground
*This complex will begin from the ground. the athlete will Deadlift the barbell to full extension before completing the power snatch from the pockets
*The last rep of the power snatch is touch and go
Conditioning
Metcon (3 Rounds for reps)
“Forecast”
AMRAP 4:
21/15 Calorie Row
21 Power Snatches (75/55)
21 Bar Facing Burpees
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Power Snatches (95/65)
15 Bar Facing Burpees
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Power Snatches (115/85)
9 Bar Facing Burpees
=======R+=======
AMRAP 4:
27/21 Calorie Row
21 Power Snatches (95/65)
21 Bar Facing Burpees
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
15 Power Snatches (115/85)
15 Bar Facing Burpees
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
9 Power Snatches (135/95)
9 Bar Facing Burpees
*In each interval, look to choose weights or rep numbers that allow you to finish at least 1 round
*Record your reps for each round. Wodify will add them together for your final score
At Home METCON
Metcon (3 Rounds for reps)
3 Rounds x AMRAP 4:
21 Shuttle Runs (10 Meters)
21 Alternating Dumbbell Power Snatches
21 Dumbbell-Facing Burpees
Rest 4 Minutes Between
