FRIOCT30

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Power Clean + Power Jerk (Working Up to a Heavy Set of 1+1)

Athetes will have 1 minutes to work to a heavy Power Clean + Power/Push Jerk

Conditioning

Metcon (Time)

“Jumpin’, Jumpin'”

15-12-9:

Burpee Box Jumps (24″/20″)

Power Clean and Jerks (135/95)
*Use the same weight you would use for Grace (30 C &J for Time)

At Home METCON

Metcon (Time)

For Time:

30 Single Dumbbell Clean and Jerks

15 Dumbbell Facing Burpees

20 Single Dumbbell Clean and Jerks

10 Dumbbell Facing Burpees

10 Single Dumbbell Clean and Jerks

5 Dumbbell Facing Burpees

Extra

Strict Gymnastics

10-9-8-7-6-5-4-3-2-1:

Strict Pull-ups

Strict Handstand Push-ups

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