MONFEB10

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Strength

Back Squat (In 15 Minutes, complete the folowing 🙂

% Based off 5 Rep Max

9 Reps @ 75%

6 Reps @ 85%

3 Reps @ 95%

1 Rep @ 105%

1 Rep @ 110%

1 Rep @ 115%

Conditioning

Metcon (AMRAP – Reps)

“Underrated”

AMRAP 9:

20|R+30 Double Unders

1 Hang Squat Clean (115/85|R+155/105)

20|R+30 Double Unders

2 Hang Squat Cleans (115/85|R+155/105)

20|R+30 Double Unders

3 Hang Squat Cleans (115/85|R+155/105)

…..
*The barbell reps will climb by 1 each round

*The score for this workout is total reps completed at the end of the 9 minutes

*Athletes must deadlift the bar to full extension before beginning each set

Extra

Body Armor

3 Giant Sets:

9 Suitcase Deadlifts (Each Side)

15 Weighted Glute Bridges

30 Banded Pull-Aparts

Rest 2 Minutes Between

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s