SATDEC7

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

Barbell Warmup, then…

Movement Prep:

-Pull-Up Progressions

-Power Clean Progressions

-Thruster Progressions

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Hot & Heavy”

Teams of 3, AMRAP 30:

60 Calorie Row

50 Pull-ups|R+30 Bar Muscle Ups

40 Power Cleans

30 Thrusters

Round 1: 75/55|R+95/65

Round 2: 95/65|R+115/85

Round 3: 115/85|R+135/95

Round 4: 135/95|R+155/105

Round 5: 155/105|R+175/115
*One athlete works at a time in this AMRAP 30 team workout

*Teams must complete all reps at one station before moving to the next

*The weight increases with each round for the barbell movements

Extra

Olympic Cycling

On the 4:00 x 4 Sets:

30 Double Unders

5 Ring Muscle Ups

30 Double Unders

5 Push Jerks

Start with 55-60% of 1RM Push Jerk and Build

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s