WEDAUG14

CrossFitAllen – CrossFit

Warm-Up

Gen Warmup and stretch, then barbell warmup and P Clean Prog:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 High Hang Power Cleans (Pockets)

5 Hang Power Cleans (1 Inch Above Knee)

5 Power Cleans (Floor)

Strength

3 Pos Power Clean (Build to a Heavy Single)

High Hang Power Clean + Hang Power Clean + Power Clean

Conditioning

Metcon (AMRAP – Rounds and Reps)

“IHOP”

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Power Cleans (115/85 | R+ 135/95)
Move at a moderate row pace that allows you to attack the barbell

Extra

Skill Conditioning

5 Sets, Not For Time:

Station A: 100′ Double Dumbbell Overhead Walk (35’s, 25’s)

Station B : 50′ Handstand Walk / 3 min Handstand Work (counts toward extra for Aug)

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