MONJUL26

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

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