CrossFitAllen – CrossFit
Warm-Up
General Warm-Up and Stretch, then…
Movement Prep
Conditioning
Metcon (3 Rounds for reps)
“Powder Keg”
AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Clean and Jerks (115/85|R+135/95)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Clean and Jerks (135/95|R+155/105)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Clean and Jerks (155/105|R+185/135)
+Your score is only the number of Clean and Jerks per round. +The Run and Rounds of Cindy do NOT count towards your score
+Cap the run and Cindy at 4:00, allowing at least a minute for C&Js each round
Extra
Olympic Cycling
On the 2:30 x 6 Sets:
3-Position Power Clean
Pausing Split Jerk (Drop Barbell)
Power Clean
Split Jerk
Set 1: 50% of 1RM Clean and Jerk
Set 2: 55%
Set 3: 60%
Sets 4-6: Build to a Heavy Complex
3-Position Power Clean: Pockets, Above Knee, Floor
Pausing Split Jerk: Pause for 3 Seconds in Catch
CrossFit Allen 