MONAPR5

CrossFitAllen – CrossFit

Warm-Up

General Warmup including PVC Flow, then…

Calf/Ankle Stretch

Warrior Squat

Overhead Wall Stretch

Strength

Snatch Complex 2+2+2 (2 Power Snatch+2 Overhead Squats+2Squat Snatch)

Every 90 Seconds for 5 Sets, athletes will complete 2 Power Snatch + 2 Overhead Squats + 2 Squat Snatch

Conditioning

Metcon (Time)

“OVER AND OUT”

For Time:

20 Power Snatches (75/55)

20 Lateral Barbell Burpees

20 Overhead Squats (75/55)

20 Lateral Barbell Burpees

20 Squat Snatches (75/55)

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

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

Cool Down

Group Stretch – Lower Back & Shoulder Love

:30 Child’s Pose

:30 Cobra Hold

:30 Static Elbow to Instep (each side)

:30 Pigeon Stretch (each side)

:30 Floor Chest Stretch (each side)

At Home METCON

Metcon (Time)

For Time:

40 Jumping Squats

20 Burpees Over an Object

40 Overhead Lunges (in-place)*

20 Burpees Over an Object

40 Jumping Squats

*hold a household object overhead in one or both hands

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