FRISEP17

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every 1:30 for 5 Sets

1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch Balance

*Increase weight over the 5 sets, stopping at or above working weight

Conditioning

Metcon (Time)

“THE FLIP SIDE”

For Time: Cap at 25:00

3 Rounds:

21 Double Dumbbell Push Press (35/25)

12 Power Snatches (75/55)

Directly Into…

3 Rounds:

21 Bar-Facing Burpees

12 Power Snatches (75/55)

====R+====

3 Rounds:

21 Kipping Handstand Push-ups

12 Power Snatches (95/65)

Directly Into…

3 Rounds:

21 Bar-Facing Burpees

12 Power Snatches (95/65)

====FITNESS====

3 Rounds:

21 Double Dumbbell Push Press

12 Power Snatches

Directly Into…

3 Rounds:

21 Burpees over Bar (any style)

12 Power Snatches
Score = Time it takes to complete the workout

Extra

Ring Dips

As Strict as Possible. If unable to do strict, you may kip

If able to do 5-9 unbroken, then your sets are:

4-3-3-3-2

If able to do 10-14 unbroken, your sets are:

9-8-7-7-6

If able to do 15-19 unbroken, your sets are:

12-10-8-8-6

Extra

Bike – 10 Sets:

90-seconds @ moderate pace

[30-seconds rest]

Record total calories during 1st interval

Focus on matching same calories in remaining intervals

Do not look at monitor until completing each interval

Focus on maintaining same pace for all intervals

At Home METCON

Metcon (Time)

3 Rounds:

21 Kipping Handstand Push-Ups or DB Push Press

16 Alternating DB Power Snatches

Directly Into…

3 Rounds:

21 DB-Facing Burpees

16 Alternating DB Power Snatches

Score = Time it takes to complete the workout

EQUIPMENT FREE

3 Rounds:

21 Kipping Handstand Push-Ups or DB Push Press

42 Mountain Climbers

21 Squat Jumps

Directly Into…

3 Rounds:

21 Burpees to Target

21 Squat Jumps

Score = Time it takes to complete the workout

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