MONNOV15

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every 1:30 for 4 rounds:

Round 1: 4 Touch and Go Power Snatch @ Weight #3 for workout

Round 2: 3 Touch and Go Power snatch @ Weight #2 for workout

Round 3: 2 Touch and Go Power Snatch @ Weight #1 for workout

Round 4: 2 Power Snatch Above Weight #1 for workout

Conditioning

Metcon (3 Rounds for time)

“I Got Options”

[On the 0:00]

9-6-3

Power Snatches 115/85|R+135/95

Burpee Box Jump Overs (30″/24″)

[On the 10:00]

12–9-6

Power Snatches 95/65

Box Jump overs (24″/20″)

[On the 20:00]

15-12-9

Power Snatches 75/55

Bar Facing Burpees

====FITNESS====

[On the 0:00]

9-6-3:

Power Snatches (athletes choice)

Burpee Box Jump/step Overs (24″/20″)

[8 Minute Time Cap]

[On the 10:00]

12-9-6:

Power Snatches (lighter weight)

Box Jump/Step Overs (24″/20″)

[8 Minute Time Cap]

[On the 20:00]:

15-12-9:

Power Snatches (lightest weight)

Bar-Facing Burpees

[8 Minute Time Cap]
*3 Separate Scores

Extra

Bodyweight/Pulling: Max strict pullup test

1 Set for Reps: Max Strict Pull-ups

Extra

Conditioning: Run (Long)

1600 Meters at Moderate Pace

Rest 3:00

400 Meters Fast

Rest 3:00

800 Meters at Moderate Pace

Rest 3:00

400 Meters Fast

Rest 3:00

1000 Meters at Moderate Pace

At Home METCON

Metcon (3 Rounds for time)

[On the 0:00]

8-6-4

Double Dumbbell Hang Snatch

Dumbbell Facing Burpee

[On the 10:00]

12-10-8

Single Dumbbell Alternating Power Snatch

Lateral DB Burpees

[On the 20:00]

16-14-12

DB Alternating Hang Power

Burpees

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