FRISEP3

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (4 Rounds for reps)

“THINK TWICE”

AMRAP 5:

15/12 Calorie Row

9 Double DB Push Press (50s/35s) |R+Strict Handstand Push-ups

[Rest 5 Minutes]

AMRAP 5:

15/12 Calorie Row

18 Alternating DB Snatch (50/35)

[Rest 5 Minutes]

AMRAP 5:

15/12 Calorie Row

9 Double DB Push Press (50s/35s)|R+Kipping Handstand Push-ups

[Rest 5 Minutes]

AMRAP 5:

15/12 Calorie Row

18 Alternating DB Snatch (50/35)

====FITNESS====

12/9 Calorie Row

9 Double DB Push Press (athlete’s choice)

[Rest 5 Minutes]

AMRAP 5:

12/9 Calorie Row

18 Alternating DB Snatch (athlete’s choice)

[Rest 5 Minutes]

AMRAP 5:

12/9 Calorie Row

9 Double DB Push Press

[Rest 5 Minutes]

AMRAP 5:

12/9 Calorie Row

18 Alternating DB Snatch
*Score is total reps for each AMRAP

Extra

4 Sets:

5 Snatch Grip Push Press

1 Overhead Squat

60% of 1RM Snatch

then…

5 Sets:

3 Power Snatch @ 65-70% of 1RM Snatch

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

200m Run

9 Strict Handstand Push-ups or Double DB Strict press

[Rest 5 Minutes]

AMRAP 10:

200m Run

9 Double Dumbbell Deadlifts

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s