SATDEC14

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

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