MONDEC6

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

REMINDER

If not enough rowers, 1/2 of the class will start on hang power snatch and 1/2 on the Metcon, then switch

Strength

Hang Power Snatch (Every 2:00, for sets of 5-5-4-4-3-3)

Every 2 Minutes for 6 sets, athletes will complete specified reps of hang power snatch, working to a heavy for the day

Conditioning

Metcon (Time)

“UPS & DOWNS”

10 Rounds For Time w/ an 18 Minute Cap

200 Meter Row

10-1 Double Dumbbell Box Step Overs (50’s/35’s) (24″/20″)

===Fitness===

150 Meter Row

10-1 Double Dumbbell Box Step Overs

(athlete’s choice on DB and box height)
*Dumbbells held at side…farmer’s carry

*The workout will flow as follows:

200 Meter Row, 10 Double Dumbbell Box Step Overs

200 Meter Row, 8 Double Dumbbell Box Step Overs. . .

Extra

AMRAP10:

Assault Bike Calories

Starting on the 0:00 then on the 2:00 thereafter:

21 Wall Balls (20/14)

Extra

On the 2:00 X 5 Sets:

25-50ft Handstand Walk/3 Wall Walks/HS Hold (:30)

Max unbroken bar muscle ups/chest to bar PUs

At Home METCON

Metcon (Time)

10 Rounds For Time:

150 Meter Run

20-18-16-14-12-10-8-6-4-2 Step Back Lunges