THUFEB4

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Turn Back Squat Stretch on Wall: 40 Seconds Each Side

Pec Stretch on Wall: 40 Seconds Each Side

Strength

2 Position Power Snatch (Every 90 Seconds for 6 Sets)

Position 1: High Hang (Pockets)

Position 2: Hang (Above the Knee)

These 2 reps are designed to be completed unbroken
Build to weights that are challenging, but support good technique

Conditioning

Metcon (AMRAP – Rounds and Reps)

“You Complete Me”

TEAMS OF 2

AMRAP 16:

9/7 Calorie Assault Bike

12 Hang Power Snatches (75/55)

15 Push-ups|R+ 9 Hand Stand Push Ups

Alternate Every Station With Partner

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

9 Shuttle Runs [10 Meters]

12 Alternating Dumbbell Snatches

15 Push-ups

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Chest

Traps

Hamstrings

Lats

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