FRIAPR16

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Clean and Jerk Technique

5 Sets For Quality:

1 Pausing Power Clean

1 Power Clean

1 Pausing Push Jerk

1 Push Jerk
-Pause For One Second In the Catch of the Clean

-Pause For One Second In the Dip of the Jerk

-Start with an empty barbell and increase load every set

Conditioning

Metcon (Time)

“In The Air Tonight-ish”

8 Rounds For Time:

3 Power Clean and Jerks (115/85)

6 Push Ups

9 Kettlebell Swings (53/35)

====R+====

10 Rounds For Time:

3 Power Clean and Jerks (135/95)

6 Ring Dips

9 Kettlebell Swings (53/35)

====FITNESS====

8 Rounds For Time:

3 Power Clean and Jerks (75/55#)

6 Push-Ups (Knees or Banded)

9 Kettlebell Swings (35/20#)
20 Minute Cap

Cool Down

Group Stretch-Coach Choice

Extra

3 Rounds [6 Minutes Total]:

30 Side Plank (Each Side)

30 Second Plank Shoulder Taps

30 Second Arch Hold

At Home METCON

Metcon (Time)

10 Rounds For Time:

5 DB Power Clean & Jerk

7 Push-Ups

9 Broad Jumps

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