WEDDEC2

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Then…

Pec Stretch on Wall: 40 Seconds Each Side

Barbell Ankle Stretch: 1 Minute

Conditioning

Metcon (3 Rounds for reps)

“Buy Low, Sell High”

AMRAP 5:

Buy-In: 100 Double Unders (200 Singles)

15 Lateral Barbell Burpees

15 Overhead Squats (75/55)

Rest 5 Minutes

AMRAP 5:

Buy-In: 75 Double Unders (150 Singles)

10 Lateral Barbell Burpees

10 Overhead Squats (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 50 Double Unders (100 Singles)

5 Lateral Barbell Burpees

5 Overhead Squats (115/85)

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

Buy-In: 150 Double Unders

15 Lateral Barbell Burpees

15 Overhead Squats (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

10 Lateral Barbell Burpees

10 Overhead Squats (115/85)

Rest 5 Minutes

AMRAP 5:

Buy-In: 50 Double Unders

5 Lateral Barbell Burpees

5 Overhead Squats (135/95)
*Each round begins with a buy-in of double unders that only happen once

*After the double unders, you’ll complete as many reps of burpees and overhead squats as you can with the remaining time

*Your score will be 3 separate scores, the number of reps completed of burpees and overhead squats…the double unders do NOT count towards your score

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 150 Double Unders

15 Lateral Burpees Over Dumbbell

15 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

10 Lateral Burpees Over Dumbbell

10 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:

Buy-In: 50 Double Unders

5 Lateral Burpees Over Dumbbell

5 Double Dumbbell Front Squats

Extra

Barbell Cycling

For Time:

12 Push Jerks @ 60% 1RM Jerk

9 Push Jerks @ 70% 1RM Jerk

6 Push Jerks @ 80% 1RM Jerk

Rest 1 Minute

6 Push Jerks @ 80% 1RM Jerk

9 Push Jerks @ 70% 1RM Jerk

12 Push Jerks @ 60% 1RM Jerk

Use One Bar

Change the Weights

Taken From the Rack

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s