WEDMAY19

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (3 Rounds for reps)

“A THING OR TWO”

6 Rounds x AMRAP 2:00

21|R+ 30 Air Squats

15|R+20 Push-ups

9Pull-ups|R+ 10 C2B Pull-ups

Max Squat Snatches (95/65|R+135/95)

====FITNESS====

6 Rounds x AMRAP 2:00

20 Air Squats

10 Push-ups

5 Pull-ups

Max Power Snatch + Overhead Squat (65/45)
*Rest 2 Minutes Between Rounds

* Score = number of Squat Snatches

*8 Minutes to complete (Part 2)

Strength

Snatch (8 Minutes to find a Heavy)

*Immediately following the metcon, athletes will have 8 minutes to find a heay squat snatch

Cool Down

:30 Pigeon Stretch + Wrist Stretch (each leg)

:30 Standing Quad Stretch (each leg)

1:00 Child’s Pose

Extra

5 Sets: Building in Load

1 Tempo Overhead Squat

(:5 Down, :5 Pause in Bottom, :5 Stand)

At Home METCON

Metcon (3 Rounds for reps)

6 Rounds x AMRAP 2:00

30 Air Squats

20 Push-ups

Double Dumbbell Plank Rows

Max Single Dumbbell Power Snatches (50/35)

*Rest 2 Minutes Between Rounds
*Score is number of snatches

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