MONMAY10

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

SNATCH-OHS COMPLEX (1 Power Snatch + 2 Overhead Squats with a :2 pause)

Every 2:00 for 8:00 (4 sets):

1 Power Snatch + 2 Overhead Squat (with a :2 pause)

(Increase the load every round)

Conditioning

Metcon (Time)

“OVERRATED”

5 Rounds For Time:

7 Power Snatches (95/65|R+115/85)

14 Box Jump Overs (24″/20″)

====FITNESS====

5 Rounds for Time:

7 Power Snatches (65/45)

14 Box Jump or Step Overs (athlete’s choice)
*15 Min Cap

Cool Down

Pec Stretch on Wall: 30 Seconds Each Side

Wall Twist: 1 Minute Each Side

Pigeon Pose + Lat Reach: 1 Minute Each Side

Extra

3 Sets For Quality:

10 Strict Toes to Bar

20 Kettlebell Suitcase Deadlifts (10 Each Side)

20 Empty Barbell Good Mornings

At Home METCON

Metcon (Time)

5 Rounds For Time:

14 Single Dumbbell Power Snatches (50/35)

28 Hops Over the Dumbbell

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