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
