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)
CrossFit Allen 