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
