WEDJUN17

CrossFitAllen – CrossFit

Warm-Up

2 Rounds With Barbell

10 Slow Air Squats

10 Romanian Deadlifts

10 Strict Press

10 Front Squats

then…

2 Rounds

10 Push ups to Down Dog

10 Scap Pullups

10 Hollow Arch Swings

Mobility

PVC Routine

Strength

Power Clean + 2 Front Squats + Push Jerk (Athletes have 12 minutes to work to a heavy set)

1 Power Clean + 2 Front Squats + 1 Push Jerk

Conditioning

Metcon (5 Rounds for reps)

“Speed Dating”

5 Rounds:

AMRAP 2:

2 Rounds Cindy|R+Strict Cindy

Max Reps Barbell Movement (115/85|R+135/95)

Rest 1 Minute Between Rounds

Round 1: Power Cleans

Round 2: Front Squats

Round 3: Hang Squat Cleans

Round 4: Power Clean and Jerks

Round 5: Clusters

1 round of Cindy is:

5 Pullups

10 Pushups

15 Air Squats
*After completing 2 rounds of Cindy, you’ll complete as many barbell reps as you can with whatever time remains

*Your final score is the sum total of your 5 rounds of reps on the barbell, but you will record each round separately in Wodify

At Home METCON

Metcon (5 Rounds for reps)

“Speed Dating”

5 Rounds:

AMRAP 2:

2 Rounds Cindy

Max Reps Dumbbell Movement (50’s/35’s)

Rest 1 Minute Between Rounds

Round 1: Double Dumbbell Power Cleans

Round 2: Double Dumbbell Front Squats

Round 3: Double Dumbbell Hang Squat Cleans

Round 4: Double Dumbbell Power Clean and Jerks

Round 5: Double Dumbbell Clusters
1 Round of Cindy is:

5 pullups (sub odd object rows)

10 pushups

15 air squats

Extra

Midline

3 Giant Sets:

10 Rower Pike-ups

30 Hollow Body Scissor Kicks

50′ Quadruped Crawl

Rest 2 Minutes Between Sets

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