SATOCT3

CrossFitAllen – CrossFit

Warm-Up

Coach Choice Warmup, then…

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds

Barbell Front Squat Hold: 1 Minute

Movement Prep

Hang Power Clean

20 Seconds Front Rack Dips

5 High Hang Power Cleans (Pockets)

5 Hang Power Cleans (Just Above the Knee)

Thrusters

5 Push Press

5 Front Squats

5 Thrusters

Conditioning

Metcon (3 Rounds for time)

“Three Eagles”

With a Partner

[On the 0:00]:

1200 Meter Run|R+1 Mile Run

[On the 10:00]:

5|R+6 Rounds:

15 Hang Power Cleans (115/85|R+135/95)

12 LateralR+ Bar Facing Burpees

9 Thrusters (115/85|R+135/95)

[On the 25:00]:

1200 Meter Run|R+1 Mile Run
*You and your partner will run together, then you will split reps however you and your partner choose throughout the barbell portion

*You will record 3 separate times…your time for the first run, time it takes to complete the 6 rounds, and the time it takes to complete the 2nd run

At Home METCON

Metcon (3 Rounds for time)

[On the 0:00]:

1 Mile Run

[On the 10:00]:

3 Rounds:

15 Alternating Single Dumbbell Hang Clusters

15 Dumbbell Facing Burpees

[On the 20:00]:

1 Mile Run

Extra

Body Armor

12-9-6-3:

Double Dumbbell Bench Press

After Each Set:

30 Banded Pull Aparts

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