FRIAUG16

CrossFitAllen – CrossFit

Warm-Up

Dyanic Warmup and stretch:

Barbell warmup:

5 Good Mornings

5 Strict Press & Reach

5 Romanian Deadlifts

Then – DL Progression (focus on tapping or “click” the floor – push away from floor)

Then – DB Clean & Jerk Prog (Focus on drive through feet – extend the hips)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Single Arm Hang Clean and Jerks (50/35 | R+ 60/45)

25/18 Cal Row

20 Lateral Barbell Burpees

15 Deadlifts (225/145 | R+ 275/195)
Pace accordingly on all movements to stay consistent across the 16 minutes.

Extra

Barbell Cycling

For Time:

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)

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