WEDAPR28

CrossFitAllen – CrossFit

Warm-Up

General warmup and stretch

Movement Prep

3 Sets x 5 Reps – Increasing load each set

Set 1 – AMRAP #1 Load

Set 2 – AMRAP #2 Load

Set 3 – AMRAP #3 Load

Conditioning

Metcon (3 Rounds for reps)

“FIVE O’CLOCK SOMEWHERE”

AMRAP 5:

27 Power Snatches (75/55|R+95/65)

27 Burpees

27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

21 Power Snatches (95/65|R+115/85)

21 Lateral Barbell Burpees

21/15 Calorie Assault BIke

Rest 5 Minutes

AMRAP 5:

15 Power Snatches (115/85|R+135/95)

15 Barbell Facing Burpees

15/12 Calorie Assault Bike

=====FITNESS=====

AMRAP 5:

21 Power Snatches (65/45)

21 Burpees

21/15 Calorie Assault Bike

[KILOS= 29/20]

Rest 5 Minutes

AMRAP 5:

15 Power Snatches (75/55)

15 Lateral Barbell Burpees (Step Over)

15/12 Calorie Assault BIke

[KILOS= 34/25]

Rest 5 Minutes

AMRAP 5:

9 Power Snatches (95/65)

9 Barbell Facing Burpees (Step Over)

9/7 Calorie Assault Bike
*3 separate scores, recording total reps for each round

Cool Down

Couch Stretch: 1 Minute Each Side

Kneeling Hamstring Stretch: 45 Seconds Each Side

Up Dog: 1 Minute

Extra

Part A

3 Sets, for Quality:

6 Tempo Ring Rows

10 KB Suitcase Deadlifts (5 Each Side)

12 Waiter Squats (6 Each Side)

Part B

Build to a moderate:

Turkish Get-Up

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:

27 Dumbbell Power Snatches (50/35)

27 Burpees

27 Jumping Lunges

Rest 5 Minutes

AMRAP 5:

21 Dumbbell Power Snatches (50/35)

21 Lateral Burpees Over the Dumbbell

21 Jumping Lunges

Rest 5 Minutes

AMRAP 5:

15 Dumbbell Power Snatches (50/35)

15 Dumbbell Facing Burpees

15 Jumping Lunges

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