SATDEC5

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

PVC Flow

Barbell Warmup

Movement Prep

-Pullup Progression

-Power Snatch

-Power C&J

-Thruster

Conditioning

Metcon (Time)

“New Level”

With a Partner For Time:

800/600 Meter Row

40 Power Snatches (95/65)

40 Pull-ups

800/600 Meter Row

40 Clean & Jerks (95/65)

40 Pull-ups

800/600 Meter Row

40 Thrusters (95/65)

40 Pull-ups

30 Minute Cap

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

1,000/800 Meter Row

40 Power Snatches (115/85)

20 Bar Muscle ups

1,000/800 Meter Row

40 Clean & Jerks (115/85)

30 Chest to Bar

1,000/800 Meter Row

40 Thrusters (115/85)

40 Pull-Ups

30 Minute Cap
*split reps and row evenly, one athlete working at a time

At Home METCON

Metcon (Time)

For Time:

800 Meter Run

40 Single Dumbbell Power Snatches

20 Dumbbell Plank Rows

800 Meter Run

40 Single Dumbbell Clean & Jerks

20 Dumbbell Plank Rows

800 Meter Run

40 Single Dumbbell Thrusters

20 Dumbbell Plank Rows

Extra

Thruster Complex

On the 2:00 x 6:

3 Power Cleans

1 Thruster

Set 1: 60% 1RM Clean

Set 2: 64% 1RM Clean

Set 3: 68% 1RM Clean

Set 4-6: 72-80% 1RM Clean

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