MONJAN13

CrossFitAllen – CrossFit

Warm-Up

General Warmup, then…

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Child’s Pose: 1 Minute

Barbell Warmup and Movement Prep

Weightlifting

Power Clean + Push Jerk (Work to a Heavy)

Athletes will have 15 minutes to work to a heavy set of 1 power clean + 1 push jerk

Conditioning

Metcon (Time)

“Air Fryer”

3 Rounds:

50 Air Squats

10 Power Clean and Jerks (115/85|R+155/105)
*Choose a weight on the barbell that you could cycle for upwards of 15+ reps unbroken when fresh

*Looking for the workout to take somewhere in the 6-12 minute range

Extra

Back Squat Waves

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

Percentages Based Off 5RM Back Squat

One thought on “MONJAN13

  1. I have been trying to get in touch with you guys but my calls and emails have not been replied to

    Bobby Hove

    Sent from my iPhone

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