FRIJAN14

CrossFitAllen – CrossFit

REMINDER

This is a repeat workout from October 21, 2021.

Warm-Up

:30 Mountain Climbers

:30 Active Samson

:30 Frog Hops

:30 Seal to D Dog

:30 Slow Burpees

:30 Active Spidey

:30 Alt Quad Stretch

:30 Knuckle Drags

:30 Arm Circles

PVC Flow

Movement Prep

EMOM 15 (Recommended sets of 4-3-2-1-1)

[0:00 – 5:00] BUILD TO A HEAVY HANG POWER SNATCH

[5:00 – 10:00] BUILD TO A HEAVY THRUSTER

[10:00 – 15:00] BUILD TO A HEAVY POWER CLEAN

Conditioning

Metcon (AMRAP – Rounds and Reps)

“COMPTRAIN STANDARD”

AMRAP5

10 Thrusters (95/65)

10 Bar Facing Burpees

10 Power Cleans (95/65)

10 Bar Facing Burpees

10 Hang Power Snatches (95/65)

10 Bar Facing Burpees

Extra

Snatch Technique Primer

5 Sets of 3 Hang Snatch High Pulls (moderate weights)

Squat Snatch:

3 Reps @ 40% 1RM

3 Reps @ 50% 1RM

3 Reps @ 60% 1RM

3 Reps @ 75% 1RM

3 Reps @ 75% 1RM

2 Reps @ 80% 1RM

1 Rep @ 85% 1RM

1 Rep @ 88% 1RM

1 Rep @ 88% 1RM

Extra

On the 6:00 x 4 Sets:

4 Minute Bike

1 Set Unbroken Bar Muscle Ups/C2B Pull Ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“COMPTRAIN STANDARD”

AMRAP5

10 Double DB Thrusters

10 Dumbbell Facing Burpees

10 Double DB Hang Power Cleans

10 Dumbbell Facing Burpees

10 Alternating DB Power Snatches

10 Dumbbell Facing Burpees

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