WEDNOV18

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Pigeon Pose on Box: 1 Minute Each Side

Front Rack Stretch on Box: 1 Minute

Wrist Stretch: 30 Seconds

Strength

Hang Power Clean + Power Clean Complex (EMOM 8)

Build to a Heavy Complex:

1 Hang Power Clean

1 Power Clean
*Every Minute on the Minute athletes will complete 1 Hang Power Clean + 1 Power Clean

*Athletes will deadlift the bar to full extension before completing the Hang Power Clean, then complete the Power Clean Touch and Go

Conditioning

Metcon (3 Rounds for reps)

“Doce”

AMRAP 4:

21/16 Calorie Row

15 Power Cleans (115/85)

12 Burpee Box Jump Overs (24″/20″)

Rest 4 Minutes

AMRAP 4:

21/16 Calorie Row

15 Power Cleans (95/65)

12 Burpee Box Jump Overs (24″/20″)

Rest 4 Minutes

AMRAP 4:

21/16 Calorie Row

15 Power Cleans (75/55)

12 Burpee Box Jump Overs (24″/20″)

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

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24″/20″)

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/85)

15 Burpee Box Jump Overs (24″/20″)

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24″/20″)
*The general maximum time we’re looking to spend on the row and power cleans combined is 3 minutes total

*This gives us at least 1 minute to complete burpee box jump overs

*Enter total reps for each separate AMRAP (3)

At Home METCON

Metcon (Time)

3 Rounds For Time:

30 Single Dumbbell Russian Swings (15 Each Side)

30 Dumbbell-Facing Burpees

Extra

Body Armor

3 Giant Sets:

7 Barbell Bench Press

14 Double Dumbbell Bent Over Row

28 Banded Pull-Aparts

Rest 2 Minutes Between Sets

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