WEDNOV25

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