FRIAUG30

CrossFitAllen – CrossFit

Warm-Up

General warm-Up and Stretch, then…

Movement Prep

With Empty Bar:

5 Clean Pulls

5 Clean High Pulls

5 Muscle Cleans

3 Power Cleans

3 Hang Squat Cleans

3 Squat Cleans

With Light Weight:

3 Clean Pulls

3 Clean High Pulls

3 Muscle Cleans

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Weightlifting

1 Power Clean + 1 Hang Squat Clean 1 + Squat Clean

Clean Complex

Build to a Heavy:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean
Build to a heavy complex of these 3 movements

Once the bar is in your hands for the first rep, there is no letting go

The 3 movements should be completed unbroken, without a pause on the ground

Conditioning

Metcon (Time)

“Squeaky Clean”

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: (115/85|Rx+ 135/95)

Extra

Midline

3 Supersets:

1 Minute D-Ball or Plate Hold

20 GHD Sit-ups or Weighted Ab-Mat Sit-ups

Rest 2 minutes between.

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