MONNOV29

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Power Snatch (In 12 Minutes, Build to a Heavy Power Snatch)

3-5 Reps w/ Empty Barbell

3-4 Reps w/ Light Weight

2-3 Reps w/ Moderate Weight

1 Rep Until you get to your heavy

Conditioning

Metcon (Time)

“SCARFACE”

6 Rounds For Time: 20 Minute Cap

8 Power Snatch

8 Bar Facing Burpees

RX Weights by Round:

1-2: 135/85

3-4: 115/75

5-6: 95/65

R+ Weights by Round:

1-2: 155/105

3-4: 135/95

5-6: 115/85

Fitness Weights by Round:

1-2: Heavy Weight

3-4: Moderate-Heavy Weight

5-6: Moderate Weight

Extra

3 Sets:

Max unbroken set of Muscle Ups

800 Meter Run Between Sets (1600M Total)

Extra

Bike Intervals

10 Sets of

1:30 Moderate/Fast

1:30 Easy

At Home METCON

Metcon (Time)

3 Rounds

16 Alternating Dumbbell Snatches

8 Burpees over Dumbbell

Directly into…

3 Rounds

4 Double DB Devil’s Press

8 Burpees over Dumbbell

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