MONAUG16

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every :90 for 5 Sets:

1 Power Snatch

1 Overhead Squat

1 Snatch Balance

1 Hang Squat Snatch

Based On 1RM Squat Snatch:

Set 1 – 40%

Set 2 – 45%

Set 3 – 50%

Set 4 – 55%

Set 5 – 60%

Conditioning

Metcon (Time)

“Aman-duh”

For Time:

1 mile Run

Directly Into…

“Amanda”

9-7-5

Strict Burpee Pull Up

Power Snatch (135/95)

===R+===

1 mile Run

Directly Into…

“Amanda”

9-7-5

Ring Muscle Up

Squat Snatch (135/95)

====FITNESS====

1200 Meter Run

Directly Into…

5 Rounds:

9 Burpee Pull Up

7 Power Snatch (athlete’s choice)

Extra

Accumulate 2:00 in an L Sit…

Every break complete 10 V-Ups

At Home METCON

Metcon (Time)

For Time:

1200 meter or 1 Mile Run

Directly Into…

5 Rounds:

7 Single or Double Dumbbell Devils Presses

9 Burpees

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