WEDMAR3

CrossFitAllen – CrossFit

Warm-Up

PVC Flow Warmup and then…

Wall Twist: 1:30 Each Side

Calf/Ankle Stretch: 30 Each Side

Conditioning

Metcon (3 Rounds for reps)

“Whatever’s Left”

AMRAP 5:

Buy-In: 500/400 Meter Row

Max Rounds With Time Remaining:

12 Thrusters (75/55)

12 Toes to Bar

Rest 5 Minutes

AMRAP 5:

Buy-In: 500/400 Meter Row

Max Rounds With Time Remaining:

9 Thrusters (95/65)

9 Pull-ups

Rest 5 Minutes

AMRAP 5:

Buy-In: 500/400 Meter Row

Max Rounds With Time Remaining:

6 Thrusters (115/75)

6 Chest to Bar Pulups

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

“Whatever’s Left”

AMRAP 5:

Buy-In: 500/400 Meter Row

Max Rounds With Time Remaining:

12 Thrusters (95/65)

12 Toes to Bar

Rest 5 Minutes

AMRAP 5:

Buy-In: 500/400 Meter Row

Max Rounds With Time Remaining:

9 Thrusters (115/85)

9 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

Buy-In: 500/400 Meter Row

Max Rounds With Time Remaining:

6 Thrusters (135/95)

6 Bar Muscle-ups
Your score for each round is the total REPS completed

-First AMRAP: 24 Reps Per Round

-Second AMRAP: 18 Reps Per Round

-Third AMRAP: 12 Reps Per Round

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 40 x 10-Meter Shuttle Runs

Max Rounds With Time Remaining:

12 Double Dumbbell Thrusters

12 V-ups

Rest 5 Minutes

AMRAP 5:

Buy-In: 40 x 10-Meter Shuttle Runs

Max Rounds With Time Remaining:

9 Double Dumbbell Thrusters

9 Alternating Dumbbell Plank Rows

Rest 5 Minutes

AMRAP 5:

Buy-In: 40 x 10-Meter Shuttle Runs

Max Rounds With Time Remaining:

6 Double Dumbbell Thrusters

6 Devil’s Press
*Your score for each round is the total REPS completed

-First AMRAP: 24 Reps Per Round

-Second AMRAP: 18 Reps Per Round

-Third AMRAP: 12 Reps Per Round

Extra

Front Squats

5 Sets:

1 Tempo Pausing Front Squat

1 Pausing Front Squat

2 Front Squats

Set 1: 55% 1RM Front Squat

Set 2: 60% 1RM Front Squat

Set 3: 65% 1RM Front Squat

Sets 4-5: 65-75% 1RM Front Squat