TUEMAY4

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Clean and Jerk (4-3-2-1-?)

*Athletes will have 15 minutes to complete sets of 4, 3, 2, and 1 Clean and Jerk.

*These can be any style Clean and Jerk

*Start around 50 % of Clean and Jerk 1RM and build to a heavy for the day

Conditioning

Metcon (Time)

“SHIN GUARD”

For Time:

9-15-21

Burpee Box Jump Overs (24″/20″)

Power Clean & Jerks (115/80)

====R+====

For Time:

9-15-21

Burpee Box Jump Overs (24″/20″)

Power Clean & Jerks (135/95)

====FITNESS====

For Time:

9-15-21

Burpee Box Jump/Step Overs (20″/16″)

Power Clean & Jerks (95/65)
*16 Minute CAP

Cool Down

Forearm Stretch: 30 Seconds

Active Twisted Cross: 1 Minute

Pigeon Post + Wrist Stretch: 1 Minute Each Side

Extra

3 Sets For Quality:

8 Half Kneeling Landmine Press

8 Dual Dumbbell Prone Row

15 Banded Triceps Extension

At Home METCON

Metcon (Time)

For Time:

9-15-21

Burpee Box Jump Overs (24″/20″)

18-30-42

Single Dumbbell Hang Clean and Jerks

(Switch Arms Every 6 Reps)

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