FRISEP10

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

Strength

Power Snatch (6 Minutes to find 1 RM)

Immediately following the 9 Min AMRAP, athletes will have 6 minutes to find a 1 RM Power Snatch

Extra

Bike (Long)

5 Minutes From Easy-Moderate Pace

3 Sets:

5 Minutes Moderate

2 Minutes Recovery (

Cool-Down

5 Minutes at Easy “Cool Down” Pace

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AT HOME

AMRAP 15:00:

20 V-Ups

20 DB Deadlifts

20 Alternating DB Hang Power Snatches (10 each arm)

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