MONMAY24

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

3 Sets of:

3 Snatch Grip Deadlift + 2 Snatch Grip High Pull + 1 Power Snatch

Set 1: Lighter than workout weight

Set 2: Workout weight

Set 3: Over workout weight

Conditioning

Metcon (Time)

“WIDE AWAKE”

21-15-9:

Power Snatches (75/55)

Pull-ups

Directly Into…

21-15-9:

Overhead Squats (75/55)

Barbell Facing Burpees

====R+====

21-15-9:

Power Snatches (95/65)

Chest to Bar Pull-ups

Directly Into…

21-15-9:

Overhead Squats (95/65)

Barbell Facing Burpees

====FITNESS====

21-15-9:

Power Snatches (55/35)

Jumping Chest to Bar Pull-ups

Directly Into…

21-15-9:

Overhead Squats (55/35)

Barbell Facing Burpees w/ Step-Over
*20 Minute Cap

Cool Down

:30 Shoulder to Floor Stretch (each side)

:30 Pigeon Stretch (each side)

:30 Pike Stretch

Extra

3 Sets For Quality:

50 Ft. Double Kettlebell Front Rack Walking Lunge

15 GHD Hip Extension with :10s Hold to Finish

At Home METCON

Metcon (Time)

For Time

21-15-9:

Single Dumbbell Power Snatches

Dumbbell Renegade Rows

Directly Into…

21-15-9:

Double Dumbbell Front Squats

Burpees Facing the Dumbbell

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