SATJAN2

CrossFitAllen – CrossFit

Warm-Up

General Wamrup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Barbie Girl”

AMRAP 30:

1,000/800 Meter Bike

1 Round of “Barbara”

1 Round of “Barbara”

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats
*Your score today is total rounds and reps completed

*Count each 100 meters on the bike as a rep (1,000 Meters = 10 Reps)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

400 Meter Run

1 Round of “Dumbbell Barbara”

1 Round of “Dumbbell Barbara”:

20 Dumbbell Bent Over Rows

30 Push-ups

40 Sit-ups

50 Air Squats

Extra

Olympic Lifting

On the Minute x 8:

3 Squat Snatches

Rest 2 Minutes

On the Minute x 8:

2 Squat Clean and Jerks

Squat Snatch Percentages:

Sets 1-4: 63% 1RM

Sets 5-8: 68% 1RM

Squat Clean and Jerk Percentages:

Sets 1-4: 68% 1RM

Sets 5-8: 73% 1RM

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