MONOCT4

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Power Snatch (E2MOM (5-4-3-2-1) for 10 Minutes)

Every 2 Minutes, athletes will complete a set of Power Snatches

Set 1: 5 Power Snatches

Set 2: 4 Power Snatches

Set 3: 3 Power Snatches

Set 4: 2 Power Snatches

Set 5: 1 Power Snatch

Score is heaviest lift

Conditioning

Metcon (Time)

“CLIMBING & CLIMBING”

For Time w/ a 24 Minute Cap

2-4-6-8-10:

Power Snatches (115/85)

After Each Round:

300 Meter Run

6 Burpee Strict Pullups

====R+====

2-4-6-8-10:

Power Snatches (135/95)

After Each Round:

300 Meter Run

2 Rope Climbs

====Fitness====

2-4-6-8-10:

Power Snatches (athlete’s choice)

After Each Round:

200 Meter Run

6 Burpee Pullups (Jumping)
*Athletes will climb in Power Snatch reps (2-4-6-8-10)

*After every set athletes will complete a 300 Meter Run and 2 Rope Climbs or 6 Burpee Pullups

Extra

3×5 Eccentric Snatch Grip Deadlifts

0:05 on the way down

Light/Moderate weight

After every set

15 Band Pull Aparts

1:00 Plank

At Home METCON

Metcon (Time)

4-8-12-16-20 Alternating Dumbbell Snatch

After Each Round:

300 Meter Run

10 Burpees

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