SATOCT16

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Throw it Back”

With a Partner, alternating full rounds:

AMRAP 20:

6 Chest to Bar PU

20 Wall Balls

300 Meter Bike

===R+===

3 Bar Muscle Ups

20 Wall Balls

300 Meter Bike

====FITNESS====

6 Pull Ups

15 Wall Balls

200 Meter Bike

Extra

Strength: Back Squat

5×6 Building to a Heavy for the day

Extra

Bodyweight/Accessory:

40-30-20

GHD Sit-Ups

100 ft. Double Kettlebell Front Rack Carry after each set

Rest as needed.

Extra

Technique: Snatch

4 x 5 Muscle Snatch at a Lighter Weight

then…

5 x 2 Power Snatch @ 73-78% of 1RM Snatch

At Home METCON

Metcon (AMRAP – Rounds and Reps)

Part 1:

[15 Minute Window]

5×12 Dumbbell Goblet Squat

(Not Scored)

Part 2:

AMRAP 15:

7 Double Dumbbell Devil Presses

50 Jump Squats

400 Meter Run (2:00 on Any Machine)

*Score = Rounds + Reps completed

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