MONAUG30

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every 1:30 for 4 Rounds…increasing weight each round:

1 Ring Row + 1 Ring Dip

2 Power Snatches

3 Box Jump Overs

Conditioning

Metcon (AMRAP – Rounds and Reps)

“BAIT & SWITCH”

AMRAP 20:

2 Ring Rows + 2 Ring Dips

4 Power Snatches (115/85)

8 Box Jump Overs (24″/20″)

[On the 0-5-10-15]:

500 Meter Row

====R+====

2 Ring Muscle-ups

4 Power Snatches (135/95)

8 Box Jump Overs (24″/20″)

[On the 0-5-10-15]:

500 Meter Row

====FITNESS====

2 Burpee Pull-Ups

4 Power Snatches (athlete’s choice)

8 Box Jump/Step Overs (athlete’s choice)

[On the 0-5-10-15]:

400 Meter Row

Extra

Run

3×600 Meters at Moderate Pace

90 Seconds Rest

3×200 Meters at Faster Pace

90 Seconds Rest

3×500 Meters at Fast Pace

90 Seconds Rest

3×200 Meters at Fastest Pace

Comp Technique Work

TABATA of DB Alternating Snatch (focus on switching hands in the air)

8 Rounds of :20 and :10 off

Rounds 1&2: Light DB

Rounds 3&4: Medium DB

Rounds 5&6: Workout Weight DB

Rounds 7&8: Above Workout Weight DB

Directly into 2 Max Sets of C2B or Pullups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

2 Double Dumbbell Devil’s Presses

4 Double Dumbbell Power Snatches

8 Broad Jumps

[On the 0-5-10-15]:

400m Run

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