CrossFitAllen – CrossFit


General Warm-Up and Stretch, then…

Barbell Warmup

Movement Prep

5 ‘No Feet’ Hang Power Cleans

5 ‘No Feet’ Power Cleans

5 Power Cleans


3 Pausing Power Cleans (2 Seconds at Knee & Receiving Position)


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


Metcon (AMRAP – Rounds and Reps)




20 Double Unders

10 Power Cleans (135/95)

20 Double Unders

10 Lateral Barbell Burpees


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


Row Conditioning

On the 1:30 x 10 Sets:

300/275 Meter Row

*Score is Slowest Round

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