MONDEC7

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Ankle/Calf Stretch: 30 Seconds E/S

Warrior Squats: 45 Seconds

Wrist Stretch: 30 Seconds

Strength

Power Snatch + OHS (2 Power Snatch + 1 Overhead Squat)

EMOM 8

Every Minute on the Minute for 8 minutes athletes will complete 2 Power Snatch (Touch n Go) + 1 Overhead Squat

Your score will be the heaviest set completed during the 8 minutes

Athletes can stay at one load or build across the 8 minutes

Conditioning

Metcon (Time)

“All That”

15-12-9:

Power Snatches (75/55)

Overhead Squats (75/55)

40/30 Calorie Assault Bike

9-12-15:

Power Snatches (75/55)

Overhead Squats (75/55)

====R+====

21-15-9:

Power Snatches (75/55)

Overhead Squats (75/55)

50/35 Calorie Assault Bike

9-15-21:

Power Snatches (75/55)

Overhead Squats (75/55)

At Home METCON

Metcon (Time)

40-30-20-10:

Single Arm Dumbbell Snatches

Single Arm Dumbbell Thrusters

After Each Round (5 Times):

60 Double Unders or 90 Singles

Extra

Stamina Squats

On the Minute x 12 (6 Rounds):

Minute 1: 3 Front Squats

Minute 2: 6 Back Squats

Barbell Loaded @ 63% 1RM Front Squat

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