Announcements
Don’t forget, Sat classes will be moved to 8:30 AM and 9:45 AM, effective Sept 7th. Yoga will be starting at 11:00 AM going forward as well.
CrossFitAllen – CrossFit
Warm-Up
Gen warm-up and dynamic stretch, then:
Barbell Warmup (Movement Prep):
5 Good Mornings
5 Elbow Rotations
5 Strict Press & Reach
5 Front Squats
5 High Hang Power Cleans (Pockets)
5 Hang Power Cleans (Above Knee)
5 Power Cleans (Mid-shin)
Conditioning
Metcon (Time)
For Time:
2k Row
10 Rounds of “”The Chief”” (135/95 | R+ 155/105)
1 Round of “”The Chief””:
3 Power Cleans
6 Push-ups
9 Air Squats
– Steady on 2K, about 80-85% effort
– Then find a pace that allows you to attack the bar on Cheif
Extra
Front Squat – 8 Min EMOM:
Warm-up to 70-75% of Max, then:
8 EMOM – 2 Pause Squats (3 sec each) @ 70-75%
