CrossFitAllen – CrossFit
Warm-Up
General Warm-Up and Stretch, then…
Barbell Warmup
Movement Prep
5 ‘No Feet’ Hang Power Cleans
5 ‘No Feet’ Power Cleans
5 Power Cleans
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3 Pausing Power Cleans (2 Seconds at Knee & Receiving Position)
Weightlifting
Pausing Power Clean (Heavy Set of 2)
12 Minutes
*Does not have to be touch and go
*2 second pause is at knee level and in the receiving position of the power clean
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Zoolander”
AMRAP 15:
Rx
20 Double Unders
10 Power Cleans (135/95)
20 Double Unders
10 Lateral Barbell Burpees
Rx+
30 Double Unders
10 Power Cleans (165/105)
30 Double Unders
10 Barbell Facing Burpees
*Sub 30 Single Unders or :30 practice
*Choose a barbell weight that you could cycle for 10+ reps unbroken when fresh
*We can expect to complete somewhere around 4-5 rounds today
Extra
Row Conditioning
On the 1:30 x 10 Sets:
300/275 Meter Row
*Score is Slowest Round
