WEDDEC4

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

General Barbell Warm-Up

Movement Prep

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

3 High Hang Squat Cleans

3 Hang Squat Cleans

3 Squat Cleans

Weightlifting

1 Power Clean + 1 Hang Squat Clean 1 + Squat Clean (Athletes will have 12 minutes )

Clean Complex

Build to a Heavy:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean
*Athlete must complete all reps without dropping the bar

Conditioning

Metcon (3 Rounds for reps)

AMRAP 4:

Buy-In: 500 Meter Row

7 Squat Cleans (95/65|R+135/95)

25 Double Unders

Rest 4 Minutes

AMRAP 4:

Buy-In: 400 Meter Row

5 Squat Cleans (115/85|R+155/105)

25 Double Unders

Rest 4 Minutes

AMRAP 4:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95|R+185/125)

25 Double Unders
*Each AMRAP is a separate score

*Row does NOT count for reps…it is a buy in

*Only count Cleans and DUs as score

Extra

Strict Gymnastics

0:00 – 6:00

:20 Second Wall-Facing Handstand Hold

2 Strict Ring Muscle-ups (Or Banded Strict)/4 Strict Pull-Ups (Or Banded Strict)

6:00 – 12:00

1 Strict Chest to Bar Pull-up + 15′ Handstand Walk (:30 HS Hold)

2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk (:30 HS Hold)

Strict Chest to Bar Pull-ups + 15′ Handstand Walk(:30 HS Hold)

12:00 – 18:00

25 Double Unders or 50 singles

:15 Second L-Sit on Rings

5 Tempo Ring Rows

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