MONDEC28

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch…Coach Choice

Strength

1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

On the Minute x 8:

1 Power Snatch

1 Overhead Squat

1 Squat Snatch
*Every minute on the minute, athletes will complete 3 barbell reps

*Go right from the power snatch into the overhead squat

We recommend dropping the bar from overhead instead of going “touch-and-go” into the squat snatch

*This allows us to focus on good technique

Conditioning

Metcon (Time)

“From the Top”

For Time [15 Minute Cap]:

24 Power Snatches (75/55)

24 Overhead Squats (75/55)

24 Squat Snatches (75/55)

On the Minute: 3 Toes to Bar

========R+=======

30 Power Snatches (95/65)

30 Overhead Squats (95/65)

30 Squat Snatches (95/65)

On the Minute: 5 Toes to Bar
*Start the Metcon with 3|R+5 Toes to Bar, then repeat every minute until all the work is completed.

*Your score will be the time it takes to complete all 72|R+90 Reps

At Home METCON

Metcon (Time)

3 Rounds For Time:

30 Alternating Dumbbell Snatches

50 Sit-ups

Extra

Box Squats

7 Sets of 2

Set Box Just Below Parallel

Deadstop For 1 Second on Box

Percentages Based on 1RM Back Squat

Sets 1-2: 60%

Sets 3-4: 65%

Sets 5-7: 70%

Rest 1-2 Minutes Between Sets

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