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
