MONJAN18

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Ankle/Calf Stretch: 40 Seconds E/S

Warrior Squat: 40 Seconds

Childs Pose on Wallball: 40 Seconds

Strength

Stamina Squats

On the Minute x 12 (6 Rounds):

Minute 1: 3 Front Squats

Minute 2: 6 Back Squats

Barbell Loaded at 60% on 1RM Front Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Top Shelf”

AMRAP 12:

15 Wallballs (20/14)

12 Power Snatches (95/65)

9 Toes to Bar

6 Overhead Squats (95/65)

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

AMRAP 12:

21 Wallballs (20/14)

15 Toes to Bar

12 Power Snatches (115/85)

9 Overhead Squats (115/85)
*Notice the difference in order on Rx and R+…

*We can expect to finish 2 1/2-4 rounds

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

18 Alternating Dumbbell Snatches

15 Weighted Sit-ups

12 Single Dumbbell Thrusters (Each Side)

Extra

Barbell Complex

On the 1:30 x 6 Sets:

1 Power Snatch

3 Overhead Squats

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