WEDNOV20

CrossFitAllen – CrossFit

Warm-Up

Coach’s Choice of General Warmup and Stretch to include ankles, hips, and shoulders, then

Barbell Warmup

Movement Prep

5 Top Half DLs

5 Slow-Quick DLs

5 DLs

:30 Seconds PVC Overhead Squats

5 Behind the neck Push Jerks w/ Snatch Grip (Barbell)

5 Pausing Barbell Overhead Squats

5 Overhead Squats

Strength

Pausing Overhead Squat (Build to a heavy single)

Build to a Heavy Single (3 Second Pause)
*Athletes will have 15 minutes to find their heavy single for the day

*Athletes will use the rack for this portion

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Double Jointed”

AMRAP 16:

15 Overhead Squats (95/65|R+135/95)

30 Double Unders

15 Deadlifts (95/65|R+135/95)

30 Double Unders
*Looking for athletes to choose weights and variations that allows them to complete 3-4+ rounds today (4-5 min rounds)

Extra

Single Arm Dumbbell Work

3 Sets Each Side:

7 Single Arm Dumbbell Bench Press

7 Single Arm Dumbbell Bent Over Row

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