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
