THUOCT21

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

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