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