SATFEB29

CrossFitAllen – CrossFit

Warm-Up

EPIC Fun-Shine Warmup and Stretch,

Movement Prep

Conditioning

Metcon (3 Rounds for reps)

“AWOL”

With a Partner

AMRAP 6:

600m Run (together)

Max Power Snatches (95/65)

Rest 6 Minutes

AMRAP 6:

600m Run (together)

Max Power Clean and Jerks (95/65)

Rest 6 Minutes

AMRAP 6:

600m Run (together)

Max Thrusters (95/65)
*6 minutes on and 6 minutes off in these fast paced intervals

With rest built in, we’re looking to move quickly when it’s time to work

*Note your completed barbell reps at each interval

*The barbell is designed to be fairly light on all barbell movements

*This should be a load that allows you to complete 21+ reps unbroken when fresh on the snatch, clean and jerk, and thruster

*Let’s ideally use the same barbell weight for all 3 intervals, which is chosen off your limiting factor – likely the power snatch

Extra

Midline Conditioning

3 Giant Sets:

100′ Single Dumbbell Overhead Walking Lunge (Change Arms at 50′)

30 Weighted Abmat Sit-ups

10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)

Rest 2 Minutes Between Sets

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