MONDEC27

CrossFitAllen – CrossFit

REMINDER

Pop Up Alert! CrossFit Allen and StretchLab Allen are coming together on Monday 12/27 @ 4pm-7pm for a unique chance to get a really good stretch!

StretchLab is a studio that provides 1-on-1 assisted stretching to help people achieve better range of motion, flexibility, and mobility.

Flexologists from StretchLab Allen will be on-site at CrossFit Allen to stretch out CrossFit members with FREE 15min Demo Stretches!

Treat yourself to a restorative practice and schedule a 15min Demo Stretch 🙂

Link to sign up: https://calendly.com/stretchlaballen/15min

Warm-Up

0:30 Active Spiderman

0:30 Push Up to Downdog

0:30 Child’s Pose (hands L, R, C)

0:30 PVC Pass Throughs

0:30 PVC Around The World (0:15 clockwise, 0:15 counterclockwise)

0:30 PVC Snatch Grip Deadlifts

0:30 PVC Behind Neck Snatch Grip Press

0:30 PVC Overhead Squats

Strength

3 position power snatch

Position 1=High Hang

Position 2=Above the knee

Position 3=From the ground
*Every 2:00 for 6 Sets (12 Minutes)

*Score is heaviest load of the 6 sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

“RED HANDED”

AMRAP 9:

3 Hang Power Snatches (75/55)

3 Burpee Pull-ups

6 Hang Power Snatches (75/55)

6 Burpee Pull-ups

9 Hang Power Snatches (75/55)

9 Burpee Pull-ups



[Add 3 Reps Per Round]

====FITNESS====

3 Hang Power Snatches (55/35)

3 Burpee Jumping Pull-ups

6 Hang Power Snatches (55/35)

6 Burpee Jumping Pull-ups

9 Hang Power Snatches (55/35)

9 Burpee Jumping Pull-ups



[Add 3 Reps Per Round]
*Score = Rounds + Reps

Example Score: if an athlete completes the round of 12’s and 3 Hang Power Snatches into the round of 15’s, their score would be 12+3

Extra

AMRAP 12:

Max Strict Pull Ups

On the Minute [Starting @ 0:00]:

10 GHD Sit-ups

Extra

30 Ring Muscle Ups for Time

*Sub Bar Muscle Ups or 45 Chest to Bar Pullups or Ring MU Transitions

Extra

Run Intervals

3 Sets:

600 Meters at Moderate Pace

1 Minute Rest

600 Meters at Moderate Pace

1 Minute Rest

600 Meters at Moderate Pace

Rest 5 Minutes Between Sets

At Home METCON

Metcon (AMRAP – Rounds and Reps)

PART 1: DUMBBELL POWER SNATCH COMPLEX

Build to A Heavy Power Snatch Complex

1 High Hang Power Snatch

1 Hang Power Snatch (above the knee)

1 Power Snatch (floor)

*No Score

PART 2: “RED HANDED”

AMRAP 9:

3 Dumbbell Hang Power Snatches

3 Burpee to Target

6 Dumbbell Hang Power Snatches

6 Burpee to Target

9 Dumbbell Hang Power Snatches

9 Burpee to Target



[Add 3 Reps Per Round]

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