FRIAPR23

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

1 Power Snatch + 1 Hang Squat Snatch (E2MO2M )

Every 2 minutes for 5 rounds, athletes will perform 1 Power Snatch + 1 Hang Squat Snatch
*Technique is priority #1 on this complex

*Focus – Finding an Vertical Torso before Jumping

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Clean Shave”

AMRAP 10:

10 Box Jump Overs (24″/20″)

10 Hang Squat Snatches (75/55)

====R+====

AMRAP 10:

10 Box Jump Overs (24″/20″)

10 Hang Squat Snatches (95/65)

===FITNESS===

AMRAP 10:

10 Box Jump/Step Overs (20″/16″)

6 Hang Power Snatch + Overhead Squat (45/35)

Cool Down

Child’s Pose on Box: 1:00

Barbell Forearm Smash: 1:00 each side

Pigeon Pose on Box: 1:00 each side

Static Calf Stretch: :30 each side

Extra

400m Double KB Farmer’s Carry (70/53)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Lateral Burpees Over Dumbbell

20 Dumbbell Snatches (50/35)

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