MONJUL19

CrossFitAllen – CrossFit

Warm-Up

General warmup and stretch

Strength

Power Snatch (E2MOM by 5 Sets: 2 Touch n Go Power Snatch(10 Min))

Conditioning

Metcon (AMRAP – Reps)

“REMAIN CALM”

AMRAP 10:

4 Rounds:

30 Air Squats

200 Meter Run

In Time Remaining:

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

====Fitness====

4 Rounds:

20 Air Squats

150 Meter Run

In Time Remaining:

Max Power Snatches (athlete’s choice)
*Score = Number of power snatches completed at 10:00

Cool Down

1:00 Foam Roll – Back

1:00 Child’s Pose

1:00 Figure-4 (each side)

Extra

3 Sets For Quality

12 Bulgarian Split Squats (Each Leg)

8 Weighted Sit-ups

Extra

Grit Squats

5 Supersets: Rest as needed between sets

3 Pausing Back Squats (:02 Pause in bottom)

3 Pausing Front Squats (:02 Pause in bottom)

Set 1: 60% 5 RM Back Squat

Set 2: 65% 5 RM Back Squat

Set 3, 4, 5: 70% 5 RM Back Squat

At Home METCON

Metcon (AMRAP – Reps)

AMRAP 10:

4 Rounds:

30 Air Squats

200 Meter Run

In Time Remaining:

Max Double Dumbbell Power Snatches (50/35)

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