FRIMAY13

CrossFitAllen – CrossFit

Warm-Up

0:30 Box Step Ups (Low)

0:30 Active Spiderman (e/s)

0:30 Squat to Stand

0:30 Active Samson (e/s)

0:30 Box Jumps (Low)

PVC

0:30 PVC Pass Throughs

0:30 PVC Around The World (0:15 each direction)

0:30 Slow Air Squats

0:30 Slow PVC Overhead Squats

0:30 PVC Snatch Balance

Strength

Snatch (EMOM 15 Building to a Heavy Single)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Snake Eyes”

AMRAP 12:

3 Power Snatches (75/55|R+95/65)

3 Pull-Ups|R+Chest to Bar Pull-ups

3 Box Jumps (24″/20″|R+30″/24″)

6 Power Snatches

6 Pull-Ups|R+Chest to Bar Pull-ups

6 Box Jumps



Add 3 Reps Each Round

====FITNESS====

3 Power Snatches (athlete’s choice)

3 Pull-Ups

3 Box Jumps/Step Ups (athlete’s choice)

6 Power Snatches

6 Pull-Ups

6 Box Jumps/Step Ups



Add 3 Reps Each Round

Extra

For Time:

50 Wall Balls

25 Med Ball GHDSUs

500 Meter Ski Erg

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

3 Alternating Dumbbell Power Snatches

3 Single Dumbbell Bent Over Rows (each side)

3 Box Jumps or Squat Jumps

6 Alternating Dumbbell Power Snatches

6 Single Dumbbell Bent Over Rows (each side)

6 Box Jumps or Squat Jumps

…

Add 3 Reps Each Round

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