CrossFitAllen – CrossFit


General Warmup and Stretch, then…

Barbell Warmup

Movement Prep


Power Clean, Front Squat, Push Jerk Complex (1 Power Clean + 2 Front Squats + 3 Push Jerks)

*Athletes will have 15 minutes to build to a heavy complex of these 3 movements

*The 6-rep complex is meant to be completed unbroken


Metcon (Time)

“Rack City”

For Time:

10 Power Cleans (135/95|R+165/115)

50 Air Squats

10 Front Squats (135/95|R+165/115)

50 Air Squats

10 Push Jerks (135/95|R+165/115)

50 Air Squats
*Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets

*Use the same load for each movement, choosing your weight based off your limiting factor, which will likely be the Push Jerk


Odd-Object Conditioning

On the 3:00 x 5 Rounds:

15/12 Calorie Bike

10 Alternating Pistols/Single Leg Squats to a Box

5 D-Ball Cleans Over Shoulder (100/50) or 5 Heavy DLs

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