TUEOCT6

CrossFitAllen – CrossFit

Warm-Up

General warmup, then…

Wrist Stretch on Box: 40 Seconds (Each Direction)

Front Rack Stretch: 1 Minute

Movement Prep

5 Box Jumps (Lower Box)

5 Burpee Box Jump Overs (Workout Height)

15 Second Receiving Position Hold

5 Power Cleans

Build to All Workout Weights in 5-7 Minutes

Conditioning

Metcon (3 Rounds for reps)

“Power Outage”

AMRAP 5:

Buy-In: 75|R+100 Double Unders

12 Power Cleans (95/65|R+115/85)

4 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 75|R+100 Double Unders

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

4 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 75|R+100 Double Unders

4 Power Cleans (135/95|R+155/105)

4 Burpee Box Jump Overs (24″/20″)

Sub 125 Single unders
*Each round begins with a buy-in of double unders that only happen once

*After clearing the reps on the rope, we’ll complete max round and reps of power cleans and burpee box jump overs

*Record your total reps for each of these three rounds

At Home METCON

Metcon (3 Rounds for reps)

3 x AMRAP 5:

Buy-In: 100 Double Unders (150 Singles)

10 Double Dumbbell Hang Power Cleans

10 Burpees

Rest 5 Minutes Between Rounds

Extra

Midline

Not for Time:

500 Meter Row, 35 GHD Sit-ups

500 Meter Row, 25 GHD Sit-ups

500 Meter Row, 15 GHD Sit-ups

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