MONNOV8

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every 1:30 for 4 Rounds: Light Technique Work

2 Snatches from The Pocket

2 Snatches from Above The Knee

2 Snatches from Ground

Conditioning

Metcon (Weight)

“A LITTLE SUMTHIN”

On the 2:00 x 10 Rounds:

12 Box Jumps (24″/20)

8 Toes to Bar

1 Snatch

====R+====

15 Box Jumps (24″/20″)

10 Toes to Bar

1 Snatch

====Fitness====

12 Box Step Ups (athlete’s choice)

10 Knees to Chest

1 Snatch

Athletes can Build in Weight or Stay at A Heavy Across All Rounds
*Score = Sum Total Load (Snatch)

*The Box Jumps and T2B are buy in’s each round

*Add all of your rounds together for total weight

Extra

Conditioning: Run (Long)

1600 Meters at Easy Pace

1200 Meters at Easy/Moderate Pace

800 Meters at Moderate Pace

2:00 Walk

600 Meters at Moderate Pace

Extra

Stretgth/Bodyweight: Weighted Strict Pullups

Tier 1: 5-4-3-3-2

Tier 2: 3-3-2-2-2

Tier 3: 4 Max Sets banded strict pull-ups

Extra

Tone/Accessory:

For Quality:

30-20-10

(Empty Barbel) Good Morning

Alternating Front Rack Lunges

GHD Sit-Ups

Rest as needed.

At Home METCON

Metcon (AMRAP – Reps)

On the 2:00 x 10 Rounds:

15 Squat Jumps

20 Sit Ups

Max Alternating Dumbbell Snatches in Remaining Time

*Score = Sum Total Dumbbell Snatches for all 10 Rounds

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