CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Movement Prep
EMOM 15
[0:00 – 5:00] BUILD TO A HEAVY HANG POWER SNATCH
[5:00 – 10:00] BUILD TO A HEAVY THRUSTER
[10:00 – 15:00] BUILD TO A HEAVY POWER CLEAN
Conditioning
Metcon (AMRAP – Rounds and Reps)
“COMPTRAIN STANDARD”
AMRAP5
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans (95/65)
10 Bar Facing Burpees
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees
Extra
3 Rounds:
15 Banded Tricep Extensions
0:30 Side Plank (each side)
15 Band Pull Aparts
At Home METCON
Metcon (AMRAP – Rounds and Reps)
“COMPTRAIN STANDARD”
AMRAP5
10 Double DB Thrusters
10 Dumbbell Facing Burpees
10 Double DB Hang Power Cleans
10 Dumbbell Facing Burpees
10 Alternating DB Power Snatches
10 Dumbbell Facing Burpees
CrossFit Allen 