MONDEC21

CrossFitAllen – CrossFit

12 Days of Christmas Challenge

On the 10th Day of Christmas, CrossFit Allen gives to you…

A chance to tell the world what CrossFit Allen means to you! Make a video and post it. Tell the world about your experience at CFA.

Warm-Up

General Warmup and then…

Medicine Ball Thoracic Opener: 2 Minutes

Barbell Ankle Stretch: 2 Minutes

Squat Hold: 1 Minute

Strength

3 Position Power Snatch (Every 90 Seconds for 8 Rounds)

1 Power Snatch from the Pockets + 1 Power snatch from above the knee + 1 Power Snatch from the ground
Score is the heaviest set completed of the 8 sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Isa-ball”

AMRAP 12:

3 Power Snatches (115/85|R+135/95)

15 Wallballs (20/14)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Alternating Dumbell Snatches

12 Dumbbell Goblet Squats

Extra

Stamina Squats

On the Minute x 16 (8 Rounds):

Minute 1: 1 Front Squat

Minute 2: 2 Back Squats

Barbell Loaded at 82% 1RM Front Squat

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