WEDFEB24

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Front Rack Stretch: 45 Seconds

Forearms Stretch: 45 Seconds

Single Arm Lat Stretch on Wall: 30 Seconds Each Side

Conditioning

Metcon (3 Rounds for reps)

“Wise Men” [On the 0:00]

AMRAP 3:

3 Power Cleans (115/85|R+135/95)

3 Front Squats (115/85|R+135/95)

3 Push Jerks (115/85|R+135/95)

Rest 3 Minutes

AMRAP 3:

3 Power Cleans (135/95|R+155/115)

3 Front Squats (135/95|R+155/115)

3 Push Jerks (135/95|R+155/115)

Rest 3 Minutes

AMRAP 3:

3 Power Cleans (155/105|R+185/135)

3 Front Squats (155/105|R+185/135)

3 Push Jerks (155/105|R+185/135)

Strength

1 Power Clean + 3 Front Squats + 1 Shoulder to Overhead (7 Minutes to work up to a heavy)

On the 20:00 (5 minutes rest), athletes will have 7 minutes to work up to a heavy set of 1 Power Clean + 3 Front Squats + 1 Shoulder to Overhead

At Home METCON

Metcon (3 Rounds for reps)

3 Rounds x AMRAP 3:

3 Double Dumbbell Power Cleans

3 Double Dumbbell Front Squats

3 Double Dumbbell Push Jerks

Rest 3 Minutes

Extra

Midline Recovery

5 Rounds Not For Time:

9 Strict Toes to Bar

12 Pausing Hip Extensions

15/12 Calorie Bike

*Pause 1 Second at the Top of Each Hip Extension”

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