MONSEP28

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Pigeon Pose: 1 Minute Each Side

Front Rack Stretch: 45 Seconds

Movement Prep

Barbell Warmup, then…

40 Seconds Wall Squats

30 Seconds Plate Counterbalance Squats

20 Seconds Slow Air Squats

20 Second Receiving Position Hold

5 Pausing Power Cleans (2 Seconds in Catch)

20 Seconds Dip Hold

5 Pausing Push Jerks (2 Seconds in Dip)

20 Seconds Overhead Hold

5 Pausing Push Jerks (2 Seconds in Catch)

Then…

5 Clean and Jerks

Strength

Clean and Jerk (10 Minutes to work up to a heavy Clean and Jerk )

Conditioning

Metcon (Time)

“Wiped Clean”

Every 4 Minutes x 5 Rounds:

30 Air Squats

15/12 Calorie Assault Bike

7 Clean and Jerks (115/85)
*Complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window

*Record your times for each round, as your final score will be the slowest of the 5 efforts

*These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between

At Home METCON

Metcon (Time)

Every 4 Minutes x 5 Rounds:

40 Air Squats

20 Single Arm Dumbbell Clean and Jerks

Alternate Arms Every Rep on Dumbbell
Score is the slowest of the 5 rounds

Extra

Strict Gymnastics

For Quality:

100% of Max Effort Strict Handstand Push-ups

100% of Max Effort Strict Pull-ups

Rest 1 Minute

80% of Max Effort Strict Handstand Push-ups

80% of Max Effort Strict Pull-ups

Rest 1 Minute

60% of Max Effort Strict Handstand Push-ups

60% of Max Effort Strict Pull-ups

Sets Do Not Have to Be Unbroken

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