FRIAUG27

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every 1:30 for 5 sets:

Increase load across all sets to a heavy, but perfect rep

1 Pausing Snatch Grip Deadlift (Pause just below the knee for 3 seconds, then continue to power position)

1 Snatch Pull (the pull will finish with the athlete at full extension)

1 Snatch (Power or Squat based on mobility)

Conditioning

Metcon (Time)

“RUNDY”

5 Rounds For Time, 26 Minute Cap

400 Meter Run

15 Power Snatches (75/55)

15-12-9-6-3 Double Dumbbell Push Press (50/35)|R+ HSPUs

====FITNESS====

300 Meter Run

15 Power Snatches (athlete’s choice)

15-12-9-6-3 Double Dumbbell Push Press (athlete’s choice)

Comp Technique Work

60 M Sled Push (split w/ partner)

60 M Plate Carry (both partners carry 1 weight plate)

60 Overhead Plate Step Back Lunges (split evenly, one working at at time, but both partners must have weight above head for reps to count)

60 M Plate Carry (both partners carry 1 weight plate)

60 M Sled Push (split with partner)

https://www.youtube.com/watch?v=bI7TgLDyR70

At Home METCON

Metcon (Time)

5 Rounds For Time:

400 Meter Run

20 Alternating Single Dumbbell Power Snatches

15-12-9-6-3 Handstand Push-ups or Double Dumbbell Push Press

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