FRISEP24

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

REMINDER

Athletes competing in the Battle of the Border should use Friday as a rest/recovery day. Come in and ride a bike, row, or run…but make sure to spend some time rolling, smashing, and stretching as well. HYDRATE and FUEL your body…we will be out there all day.

Weightlifting

Hang Snatch Complex (Build to a Heavy in 12 Minutes)

3 Hang Power Snatches

2 Overhead Squats

1 Hang Squat/Power Snatch
*Start light a build in small increments

*We should be able to get 4-5 sets

Conditioning

Metcon (Time)

“ARMS WIDE OPEN”

For Time 18 Minute Cap:

30 Hang POWER Snatches (75/55)

30 Double Dumbbell Push Press (50/35)

30 Overhead Squats (75/55)

30 Bar-Facing Burpees

30 Hang POWER Snatches (75/55)

====R+====

30 Hang POWER Snatches (75/55)

30 Handstand Push-ups

30 Overhead Squats (75/55)

30 Bar-Facing Burpees

30 Hang SQUAT Snatches (75/55)

====FITNESS====

20 Hang POWER Snatches (athlete’s choice)

30 Double Dumbbell Push Press (athlete’s choice)

20 Overhead Squats/Front Squats (athlete’s choice)

30 Burpees

20 Hang POWER Snatches (athlete’s choice)

Extra

3 Rounds Not for Time:

0:20 Hanging Flutter Kick

10 Strict Toes to Bar

1:00 Hollow Hold

Extra

Long Bike

4 Rounds:

4 Minutes Moderate

2 Minutes Easy

At Home METCON

Metcon (Time)

30 Alternating DB Snatches

30 Double Dumbbell Push Press

30 Double DB Front Squats

30 Burpees over DB

30 Alternating DB Snatches