MONJAN11

CrossFitAllen – CrossFit

Warm-Up

General warmup and then…

Ankle Stretch: 40 Seconds Each Side

Pigeon Pose: 90 Seconds Each Side

Strength

Stamina Squats

On the Minute x 10 (5 Rounds):

Minute 1: 4 Front Squats

Minute 2: 8 Back Squats

Barbell Loaded at 55% on 1RM Front Squat

Conditioning

Metcon (Time)

“Full Circle”

For Time:

1,000 Meter Row

60 Double Unders

30 Calorie Assault Bike

60 Double Unders

1,000 Meter Row

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

1,500 Meter Row

100 Double Unders

50 Calorie Assault Bike

100 Double Unders

1,500 Meter Row
*sub 120 Singles for 60 DUs

*sub 200 Singles for 100 DUs

At Home METCON

Metcon (Time)

For Time:

1,200 Meter Run

75 Double Unders

800 Meter Run

75 Double Unders

1,200 Meter Run
*sub 150 Singles

Extra

Snatch Technique

3 Sets:

3 Snatch Grip Sotts Press

3 Overhead Squats

3 Sets:

3 Drop Snatches

3 Sets:

3 Snatch Balances

High Hang Squat Snatch

On the Minute x 10:

1 High Hang Squat Snatch

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