FRIFEB4

CrossFitAllen – CrossFit

Warm-Up

:20 Each

Knee Hugs

Quad Pulls

Cradle

Knuckle Drags

Toy Soldiers

Spidey Lunges

Samson Lunges

Seal-D Dog

PVC Pass Through

PVC Around the World

PVC Snatch Grip Behind Neck Press

PVC Hammer Stretch

PVC Overhead Dowell

PVC Leg Swings Front/Back

PVC Leg Swings Side/Side

PVC Sotts Press

PVC Overhead Squats

Strength

Squat Snatch (Percentage Work, Every :90, Complete a Set)

All Percentages Off 1RM Snatch:

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

2 Reps @ 80%

2 Reps @ 85%

2 Reps @ 78%

1 Reps @ 83%

1 Reps @ 88%

Conditioning

Metcon (Time)

3 Rounds for Time w/ a 20 Minute Cap:

50 ft single DB OH Walking Lunge ((50/35)switch arms at 25 ft)

30 Ab Mat Sit Ups

10 Overhead Squats (95/65)

*rest 1 Minute between rounds

===R+===

50 ft Hand Stand Walk

30 Ab Mat Sit Ups

10 Overhead Squats (135/95)

*rest 1 Minute between rounds

====Fitness====

50 ft walking lunge ((overhead or front rack DB, athlete’s choice)

30 Ab Mat Sit Ups

10 Overhead Squats (athlete’s choice)

*rest one minute between rounds
*Score is total time taken to complete workout including rest

*Overhead Squat weight should be OVER 50% of our final snatch today

Extra

3 Rounds:

500 Meter Ski Erg

1:00 Sandbag Hug

1500 Meter Bike

Extra

Spend 5-7 Minutes Rolling/Smashing Lats, Chest, Traps

Then 3 Way Banded Shoulder Stretch 1:00 Each, on Each side

-Lat

-Across chest

-Front Rack/Overhead

At Home METCON

Metcon (Time)

Single Dumbbell Cycling (not for score):

30 Single Dumbbell Alternating Snatch

directly into…

30 Single Dumbbell Hang Clean and Jerk (switch every 5 reps)

Rest 5 Minutes, then…

METCON

3 Rounds for Time:

30 Step Back Lunges (holding an odd object or DB, preferably overhead)

30 Sit Ups

30 Odd Object Squats (holding and odd object or DB, preferably overhead)

*rest 1 Minute between rounds

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