SATMAY30

CrossFitAllen – CrossFit

Warm-Up

Line Drills

https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

Then Funshine Mobility Flow

Movement Prep

Barbell Warmup, then…

3 High Hang Jump n Shrug

3 High Hang Jump n Shrug + High Pull

3 High Hang Muscle Cleans

3 High Hand Power Cleans

2 Hang Muscle Cleans

2 Hang Power Cleans

1 Muscle Clean

1 Power Clean

3 Strict Press

3 Push Press

3 Push Jerk

Conditioning

Metcon (Time)

“Sand Bar”

With a partner in separate boxes and with separate equipment

10 Rounds (5 Rounds Each):

8 Power Clean and Jerks (135/95R+155/105)

300R+400 Meter Run

100 Meter Plate Run (35/25|R+45/35)
*One Partner working through a full round, then switch

*Each partner will work in their own box for the C&J, then each athlete will have their own chalk mark on the sidewalk for their plate to be stored between rounds

At Home METCON

Extra

Body Armor

20-18-16-14-12:

Alternating Single Arm Curl to Strict Press

Split Reps Evenly Between Arms

Rest as Needed Between Sets

Metcon (Time)

“SeaWorld”

On the 5:00 x 5 Rounds:

10 Single Dumbbell Power Clean and Jerks

300 Meter Run

100 Meter Single Dumbbell Farmer Carry
*Your score is the slowest round of the 5

Extra

Body Armor

20-18-16-14-12:

Alternating Single Arm Curl to Strict Press

Split Reps Evenly Between Arms

Rest as Needed Between Sets

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