WEDJUN24

CrossFitAllen – CrossFit

Warm-Up

Coach’s Choice

Strength

Shoulder to Overhead Complex (Athletes will have 12 minutes to complete 6 sets)

2 Set of 8 Strict Press Building

2 Sets of 6 Push Press Building

2 Sets of 4 Push Jerks Building
From the ground, athletes will power clean the barbell and complete the programmed sets

Conditioning

Metcon (3 Rounds for time)

“Hook and Ladder”

[On the 0:00]

1 Round:

20|R+30 Lateral Barbell Burpees

20|R+30 Power Clean and Jerks (95/65)

[On the 5:00]

2 Rounds:

10|R+15 Lateral Barbell Burpees

10|R+15 Power Clean and Jerks (95/65)

[On the 10:00]

3 Rounds:

7|R+10 Lateral Barbell Burpees

7|R+10 Power Clean and Jerks (95/65)
*Record your time for each interval, as your final score is the sum total of these 3 efforts

*Each piece should take less than 4 minutes to complete

At Home METCON

Metcon (3 Rounds for time)

“Hook and Ladder”

[On the 0:00]

1 Round:

20|R+30 Lateral Dumbbell Burpees

20|R+30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00]

2 Rounds:

10|R+15 Lateral Dumbbell Burpees

10|R+15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00]

3 Rounds:

7|R+10 Lateral Dumbbell Burpees

7|R+10 Single Dumbbell Hang Clean and Jerks (50/35)

Extra

3 Rounds for Quality:

:30 L-Sit on boxes or patalettes

20 Banded Pull Aparts

10 Alternating Pistols

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