TUEOCT22

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

then…

Power Clean Progressions

Strength

Hang Power Clean (Heavy Set of 3)

Athletes will have 12 minutes to work up to a heavy set of 3 hang power cleans

Conditioning

Metcon (AMRAP – Rounds and Reps)

“BlooDThirsty”

AMRAP 12:

15 Burpees

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Men: 135 Rx|155 Rx+

Women 95 Rx|105 Rx+

Extra

Accumulate 2:00 in a High Plank

Accumulate 2:00 in a Dead Hang on PU Bar

*Make Alice a marble sangwich

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