CrossFitAllen – CrossFit
Warm-Up
General Wamrup and Stretch, then…
Movement Prep
Strength
Back Squat (Complete the following sets in 12 minutes)
Based off of your 5 rep max
9@80%
6@90%
3@100%
1@110%
1@115%
1@120%
Conditioning
Metcon (Time)
Overkill
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar
*Choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh
*For the power cleans, you only have to touch one head of the dumbbell to the ground on the outside of the feet
Extra
3 Supersets:
5 Weighted Strict Pull-ups
50% Max Strict Ring Dips
Rest 2 Minutes Between Sets
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3 Supersets:
Max Strict Pull-ups
Max Ring Push-ups
Rest 2 Minutes Between Sets
