WEDAPR14

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Set-Up & Progressions (PVC- 3 reps each)

1. Set-Up – Stance (hip width), Grip (wide), Position (neutral spine)

2. Deadlift to Shrug – Focus: “Finish” – Legs straight, then shrug

3. Muscle Snatch – Focus: “Pull” – After the shrug, “Pull” elbows high and outside and punch overhead to locked out arms (legs stay straight)

4. Hang Power Snatch – Focus: “Punch” up and “Land” low (partial overhead squat)

5. Power Snatch – Focus: “Finish” — “Pull” — “Punch” — “Land”

6. Cycling – Focus: Elbows break down and to the side, once the bar is in front of the face, bring the elbows up and over the bar and slide down the legs

Barbell Practice (3 reps of each x 2 – rest in between sets)

*1. Deadlift to Shrug – “Finish”

*2. Muscle Snatch – “Finish & Pull Up & Punch Up”

*3. Power Snatch – “Finish, Pull, Punch Up & Land”

Conditioning

Metcon (3 Rounds for reps)

“I Will Survive”

AMRAP 5:

Buy-In: 500/400 Meter Row

30 Double Unders

5 Power Snatches (115/85|R+135/95#)

Rest 5:00

AMRAP 5:

Buy-In: 500/400 Meter Row

30 Double Unders

10 Power Snatches (95/65#)

Rest 5:00

AMRAP 5:

Buy-In: 500/400 Meter Row

30 Double Unders

15 Power Snatches (75/55#)

====FITNESS=====

Buy-In: 400/300 Meter Row

60 Single Unders

4 Power Snatches (75/55#)

Rest 5:00

AMRAP 5:

Buy-In: 400/300 Meter Row

60 Single Unders

8 Power Snatches (65/45#)

Rest 5:00

AMRAP 5:

Buy-In: 400/300 Meter Row

60 Single Unders

10 Power Snatches (45/35#)
*Score this workout by logging each AMRAP separately for reps.

Cool Down

2:00 Easy Row

:40 Childs Pose

:40 Each Side Pigeon

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:00

Buy-In: Run 400m

12 Tuck Jumps

6 Alternating DB Snatch

Rest 5:00

AMRAP 5:00

Buy-In: Run 400m

12 Tuck Jump

10 Alternating DB Snatch

Rest 5:00

AMRAP 5:00

Buy-In: Run 400m

12 Tuck Jumps

14 Alternating DB Snatch

(If we do not have DB’s, substitute DB Snatch for Burpee Broad Jumps with the rep scheme of:

AMRAP 1 = 5

AMRAP 2 = 8

AMRAP 3 = 10
*Score will be Reps for each separate AMRAP not counting the run

Extra

Run/Bike/Row April challenge!

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