FRIFEB21

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Barbell Warmup and Movement Prep

Weightlifting

Power Clean + FS + Power Jerk (Work up to a Heavy set of one of each)

*Athletes will have 13 minutes of work

*These 3 movements are designed to be completed unbroken

*Do not to blend these movements together into Squat Cleans and Thrusters

Conditioning

Metcon (3 Rounds for reps)

“Wise Men”

AMRAP 3:

Max Rounds of “”Macho Man”” (95/65|R+135/95)

Rest 3 Minutes

AMRAP 3:

Max Rounds of “”Macho Man”” (115/85|R+155/115)

Rest 3 Minutes

AMRAP 3:

Max Rounds of “”Macho Man”” (135/95|R+185/135)
1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

*Record reps for each separate AMRAP

*1 Round of Macho Man = 9 reps

Extra

Front Squat

On the 1:30 x 7 Sets:

Set 1 (On the 0:00): 3 Reps @ 77%

Set 2 (On the 1:30): 1 Rep @ 82%

Set 3 (On the 3:00): 3 Reps @ 77%

Set 4 (On the 4:30): 1 Rep @ 85%

Set 5 (On the 6:00): 3 Reps @ 77%

Set 6 (On the 7:30): 1 Rep @ 88%

Set 7 (On the 9:00): 12 Reps @ 62%

Percentages Based on 1RM Front Squat

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