CrossFitAllen – CrossFit
REMINDER
We are going to take a week off of our Stamina Squats and Open Prep this week. We will resume next week and get back on track.
Warm-Up
General Warmup an then…
Front Rack Stretch: 40 Seconds
Forearms Stretch: 40 Seconds
Pec Stretch On Wall: 40 Seconds Each Side
Movement Prep
Pausing Power Clean Complex (Pausing 3 Seconds in the Receiving Position)
Every 1:30 for 4 Sets…Building to your working weight
1 High Hang Power Clean
1 Power Clean
Conditioning
Metcon (Time)
“Wonderworld”
For Time, Time Cap 25 Min:
75 Double Unders
21 Power Cleans (135/95)
21 Lateral Barbell Burpees
75 Double Unders
15 Power Cleans (135/95)
15 Lateral Barbell Burpees
75 Double Unders
9 Power Cleans (135/95)
9 Lateral Barbell Burpees
*Sub 150 Singles
====R+=====
“Wonderworld”
For Time, Time Cap 25 Min:
100 Double Unders
21 Power Cleans (155/105)
21 Bar-Facing Burpees
100 Double Unders
15 Power Cleans (155/105)
15 Bar-Facing Burpees
100 Double Unders
9 Power Cleans (155/105)
9 Bar-Facing Burpees
*sub 200 Singles
At Home METCON
Metcon (Time)
For Time:
21 Double Dumbbell Clean and Jerks
75 Double Unders
15 Double Dumbbell Clean and Jerks
75 Double Unders
9 Double Dumbbell Clean and Jerks
75 Double Unders
*sub 150 Singles
Extra
2 Rounds for Quality
20 Bird Dogs
20 Banded Pull Aparts
10 Monster Walks (E/S)
10 Wall Angels
