MONJAN25

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

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