MONAUG2

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every 2:00 for 3 Sets

5 Power Snatch

(complete these sets as 3 consecutive + 2 singles)

*increase weight to working weight or above for the final set

Conditioning

Metcon (Time)

“CHIPS & DIP”

For Time (30 Minute Cap):

1 Mile Run

60 Reverse Deficit Lunges (front foot on a 45# plate, lunge backwards)

50 Pull-Ups

40 Bar-Facing Burpees

30 Power Snatches (115/85)

====R+====

1 Mile Run

60 Alternating Pistols

50 Chest to Bar Pull-ups

40 Bar-Facing Burpees

30 Power Snatches (135/95)

====FITNESS====

1200 Meter Run

50 Reverse Lunges

40 Pull-ups

30 Bar-Facing Burpees (step over)

20 Power Snatches (athlete’s choice)

Extra

3 Giant Sets:

20 V-Ups

100′ Single KB Front Rack Carry (left)

8 Pausing Single KB Waiter Squats (4/side)

100′ Single KB Front Rack Carry (right)

Rest as needed between sets

Pause is one full second in the bottom of the squat.

Extra

Grit Squats

Based on 5RM Back Squat

5 Back Squats @ 87%

4 Back Squats @ 92%

3 Back Squats @ 97%

3 Back Squats @ 101%

3 Back Squat @ 105%

At Home METCON

Metcon (Time)

For Time:

1 Mile Run

60 Alternating Pistols

50 Double Dumbbell Bent Over Rows

40 Dumbbell-Facing Burpees

30 Alternating Dumbbell Snatches

====Fitness====

1200 Meter Run

50 Air Squats

40 Double Dumbbell Bent Over Rows

30 Burpees

20 Alternating Dumbbell Snatches

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