TUEMAR3

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Weightlifting

Clean and Jerk Complex (3-3 Position Power Cleans + 3 Jerks)

This 6-rep complex is designed to be completed unbroken

The three positions we’re looking to hit in the Power Clean are:

-High Hang (Pockets)

-Hang (One Inch Above the Knee)

-Floor

Gradually build up in weight over the 5 sets as we work to something heavy for the day

Complete a set every 2:00 – 2:30

Conditioning

Metcon (AMRAP – Reps)

“Bottom Line”

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (115/85|R+155/105), 3 Toes to Bar

6 Clean and Jerks (115/85|R+155/105), 6 Toes to Bar

9 Clean and Jerks (115/85|R+155/105), 9 Toes to Bar



Add (3) Reps to Each Movement Until Time Cap

Extra

Gymnastics Conditioning

AMRAP 7:

1 Pausing Strict Handstand Push-up^

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

1 Pausing Strict Pull-up^^

1 Strict Pull-up

1 Kipping Pull-up

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

2 Pausing Strict Pull-ups

2 Strict Pull-ups

2 Kipping Pull-ups



Add (1) Rep to Each Movement Until Time Cap

^ Pause for 1 Second with Head on Ground

^^ Pause for 1 Second with Chin over Bar

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