WEDJAN15

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Barbell Warmup

Strength

Pausing Front Squat Complex (1 Pausing Front Squat + 1 Front Squat)

In 12 minutes, build to a heavy for the day
3 second pause in the bottom of first rep

Conditioning

Metcon (Time)

“Four Loko”

On the 4:00 x 5 Rounds:

20/15 Calorie Row

30|R+40 Double Unders

7 Front Squats (135/95|R+165/115)
*Your score is the slowest time of the 5 rounds

*We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement

*Sub 45 Single-Unders or :30 practice

Extra

Push Press Complex

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk

Set 2: 65% of 1RM Jerk

Sets 3-4: 70% of 1RM Jerk

Pause 2 Seconds in Dip

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