FRIOCT29

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

Part 1, starting on the 0:00 athletes will complete 3 Rounds for Time

Part 2, athletes will have until the 22:00 to Build to A Heavy 3 Deadlift.

“YES MA’AM”

3 Rounds For Time, 20 Minute Cap:

21/15 Calorie Row

15 Deadlifts (225/155)

12 Hand Stand Push Ups

9 Box Jumps (30″/24″)

====R+====

21/15 Calorie Row

15 Deadlifts (225/155)

12 Strict Handstand Push-ups

9 Box Jumps (30″/24″)

====Fitness====

18/12 Calorie Row

15 Deadlifts (athlete’s choice)

12 Double Dumbbell Strict Press (athlete’s choice)

9 Box Jumps (athlete’s choice)

Strength

Deadlift (In Remaining Time, Work to a Heavy 3 Deadlift)

From the end of your rmetcon until 22:00, you will work to your heavy set of 3

MUST BE TOUCH AND GO

Extra

Technique: Snatch

Pausing Snatch Balance: 4 Sets of 3 Pausing Snatch Balance @ Light Weight

*Pause 3 seconds in catch

Power Snatch: 4 Sets of 3 Power Snatch @ 75-80% 1RM Power Snatch

Snatch Complex: 3 Sets of 5 Snatch Push Press + 1 Overhead Squat @ 70 % of 1RM Snatch

Extra

Bike (Long): 5 sets

4 Minutes Easy (70% effort)

1 Minute Hard (85-90% effort)

At Home METCON

Metcon (Time)

3 Rounds For Time:

21 x 10m Shuttles

15 Double Dumbbell Deadlifts

12 Strict Handstand Push Ups or Hand Release Push Ups

9 Squat Jump to Target

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