TUENOV17

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

PVC Pass Throughs: 45 Seconds

PVC Wall Squats: 45 Seconds

PVC Sotts Press: 45 Seconds

Strength

Back Squat (4-3-2-1-1-1)

Based off 1 RM Back Squat, one set approximatly every 2 minutes

4 @ 75%

3 @ 80%

2 @ 85%

1 @ 90%

1 @ 95%

1 @ 100%

Conditioning

Metcon (Time)

“Shuffleboard”

For Time:

600 Meter Run

20 Thrusters (95/65)

20 Pull-ups

600 Meter Run

20 Overhead Squats (95/65)

20 Toes to Bar

600 Meter Run

20 Front Squats (95/65)

20 Pull-ups

======R+======

800 Meter Run

25 Thrusters (115/85)

25 Chest to Bar Pull-ups

800 Meter Run

25 Overhead Squats (115/85)

25 Toes to Bar

800 Meter Run

25 Front Squats (115/85)

25 Pull-ups

At Home METCON

Metcon (Time)

3 Rounds For Time:

800 Meter Run

21 Double Dumbbell Thrusters

15 Strict Pull-ups or DB Rows

Extra

Midline

Not For Time:

75 GHD Sit-ups

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