SATOCT23

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

EMOM 5: Power Snatch

Min 1: 5 Power Snatch

Min 2: 4 Power Snatch

Min 3: 3 Power Snatch

Min 4: 2 Power Snatch

Min 5: 1 Power Snatch

EMOM 5: Push Press

Min 1: 5 Push Press

Min 2: 4 Push Press

Min 3: 3 Push Press

Min 4: 2 Push Press

Min 5: 1 Push Press

Conditioning

Metcon (2 Rounds for reps)

“I LOVE THIS BAR”

AMRAP 7:

Power Snatches (95/65|R+115/85)

On the Minute:

7 Toes to Bar

Rest 6 Minutes

AMRAP 7:

Bar-Facing Burpees

On the Minute:

7 Push Press (95/65|R+115/85)

====FITNESS====

AMRAP 7:

Power Snatches (athlete’s choice)

On the Minute:

7 Hanging Knees to Chest

Rest 6 Minutes

AMRAP 7:

Bar-Facing Burpees

On the Minute:

7 Push Press (athlete’s choice)
*Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees.

Extra

Tone/Accessory

3 Rounds for Quality

0:30 Superman Hold

1:00 Bear Hold (Bear Crawl position hold)

10 Med Ball Hamstring Curls

Extra

Conditioning: Long Row

4 Sets:

400M at Fast Pace

200M at Recovery Pace

300M at Faster Pace

200M at Recovery Pace

200M at Fastest Pace

Rest 2:00

Extra

Technique/Strength: Snatch

5 Sets: 2 High Hang Power Snatch + 2 High Hang Squat Snatch @ Light Weight

3 Sets: 4 Snatch Pulls @ 100-105% 1RM Snatch

4 Sets: 3 Squat Snatch @75-80% 1RM Snatch (not touch and go)

At Home METCON

Metcon (2 Rounds for reps)

AT HOME:

Part 1:

1a) 2×6 Single Dumbbell Snatch Snatch

1b) 2×3 Double Dumbbell Push Press

*Not for Score

Part 2:

AMRAP 7:

Alternating Dumbbell Power Snatches

On the Minute:

14 Sit-ups

Rest 6 Minutes

AMRAP 7:

Dumbbell-Facing Burpees

On the Minute:

7 Double Dumbbell Push Press

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