FRIJUN25

CrossFitAllen – CrossFit

Warm-Up

General Wamup and Stretch

Movement Prep

On the 1:30 x 5 Rounds:

2 Power Snatches

2 Overhead Squats

As soon as the fifth round is over have athletes set their bars to workout weight

Building each set to final workout weight or above

Conditioning

Metcon (Time)

“CHUNKY MONKEY”

For Time w/ a 22 Minute Cap

9-8-7:

Power Snatches (75/55|R+95/65)

Overhead Squats

30/24 Calorie Assault Bike

6-5-4:

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

Overhead Squats

30/24 Calorie Assault Bike

3-2-1:

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

Overhead Squats

====FITNESS====

For Time:

9-8-7:

Power Snatches (55/35)

Overhead Squats or Front Squats

24/18 Calorie Assault Bike

6-5-4:

Power Snatches (65/45)

Overhead Squats or Front Squats

24/18 Calorie Assault Bike

3-2-1:

Power Snatches (75/55)

Overhead Squats or Front Squats

Cool Down

:30 Single Arm Lat Stretch (each side)

1:00 Couch Stretch (each side)

2:00 Foam Roll Quads & Glutes

Extra

3 Giant Sets:

:20s for Max Hollow Rocks

10 Single Dumbbell Overhead Squats (5/arm)

:20s for Max Hollow Rocks

At Home METCON

Metcon (Time)

For Time:

9-8-7

Double Dumbbell Power Snatches

Double Dumbbell Front Squats

30 Ten Meter Shuttle Runs

6-5-4:

Double Dumbbell Power Snatches

Double Dumbbell Front Squats

30 Ten Meter Shuttle Runs

3-2-1:

Double Dumbbell Power Snatches

Double Dumbbell Front Squats

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