CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Conditioning
Metcon (Time)
“Snake Bite”
For Time: (10:00 Cap)
21-15-9:
Squat Snatches (75/55)
Pull-Ups
====R+====
21-15-9:
Squat Snatches (95/65)
Chest to Bar Pullups
====FITNESS====
21-15-9:
Power Snatches (athletes choice)
Pull-ups
*Score = The time it takes to complete the workout
*Once the 10:00 is up, you will have 8 Minutes to find a heavy complex
Strength
Snatch Complex (1 Snatch Grip Deadlift + 1 Full Snatch + 1 OHS)
From 10:00-18:00:
In the remaining time, logging the heaviest lift
Extra
3 Sets:
18 Bulgarian Split Squats (9/Leg)
12 Bent-Over Barbell Rows (Supinated Grip)
6 Tempo Glute Bridges (:05 up, :05 down)
[Rest as needed between sets]
Extra
Grit Squats based off 5 RM Back Squat
6 Back Squats @ 82%
5 Front Squats @ 68%
Rest 2 Min
5 Back Squats @ 87%
5 Front Squats @ 70%
Rest 2 Min
4 Back Squats @ 92%
5 Front Squats @ 72%
At Home METCON
Metcon (Time)
For Time:
21-15-9:
Single Arm Dumbbell Squat Snatches
Double Dumbbell Bent Over Rows