WEDJUL7

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Power Snatch + 3 Pausing Overhead Squats (Every 1:30 for 4 sets)

Every :90 for 4 sets

1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom

Conditioning

Metcon (Time)

5 Rounds For Time:

20 Minute Cap

15 Overhead Squats (75/55)

12 Pull-ups

9 Burpee Box Jumps (24″/20′)

====R+====

15 Overhead Squats (95/65)

12 Chest to Bar Pull-ups

9 Burpee Box Jumps (24″/20′)

====FITNESS====

12 Overhead Squats or Front Squats (Athlete’s Choice)

9 Pull-ups

6 Burpee Box Jumps or Step Ups (Athlete’s Choice)

Cool Down

1:00 Wrist Stretch

1:00 Down-Dog Stretch

1:00 Frog Stretch

Extra

3 Giant Sets:

:10-:20 Second Single Arm Row Static Hold

14 Single Legged Romanian Kettlebell Deadlifts (7 Each)

:20-:40 Second Supinated Grip Dead Hang

14 Single Arm Arnold Presses (7 Each)

Extra

Stamina Cycling:

2 Rounds:

AMRAP :15s – Power Snatches 75/55

Rest :45 between rounds

2 Rounds:

AMRAP :30s – Power Snatches 95/65

Rest 1:00 between rounds

2 Rounds:

AMRAP :45 – Power Snatches 115/85

Rest 1:15 between rounds

At Home METCON

Metcon (Time)

For Time:

5 Rounds:

15 Double Dumbbell Front Squats

12 Double Dumbbell Bent Over Rows

9 Burpees Over Dumbbells

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