WED30MAY2018

Logo_blk

Come visit our good friends with the Podium Up Apparel Co. Wednesday at CrossFit Allen! They will be at the gym in the morning and the afternoon! Don’t miss out on all the awesome gear they have to offer!

WOD

Strength
Back Squat: 60/3, 70/3, 80/3, 85/2, 90/1, 95/1

Conditioning
For Time:
2000M Row
600M DB Carry**
40 Toes to Bar

**Every 50m rotate b/n front rack and farmers carry AHAP

Extra

Power Jerk:
Work to 90% of last week’s complex and perform 10 Power jerk singles EMOM at that weight

3 sets:
8 kipping only pullups + 5 sec. hollow hold at the end

ALLEN CORE FITNESS TRAINING

Warm up
2 sets:
200 meter jog
12 prisoner lunges
30 sec shoulder box stretch
10 high kicks 5/e leg

WOD
EMOMx10:
5 dumbell seated strict press
5 sumo deadlifts

3 sets:
10 cal bike
30 squats
15 cal row
30 sec unbroken elbow plank

Extra
Bench press: 5×10 at 60-65% 2 min walking rest in between sets

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s