SATMAY8

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“POWER ROWPE”

With a partner, splitting reps and then alternating full rounds of “The Chief”

AMRAP 30:

60 Double Unders/90 Singles

600/500m Row

60 Double Unders/90 Singles

6 Rounds of “The Chief”

1 Round of “The Chief”: 3 Power Cleans 6 Push-Ups 9 Air Squats

RX Weights by Rounds of “The Chief”

1-6: 115/85

7-12: 135/95

13-18: 155/105

19-24: 185/115

25-30: 205/125

RX+ Weights by Rounds of “The Chief”

1-6: 135/95

7-12: 155/105

13-18: 185/135

19-24: 225/155

25-30: 245-175

Fitness Weights by Rounds of “The Chief”

1-6: 95/65

7-12: 105/75

13-18: 115/85

19-24: 125/95

25-30: 135/95
*Partners will split reps of DUs and Row evenly, and then alternate complete rounds of “The Chief”

*Each time the team completes all the DUs, Row, DUs, and 6 rounds of “The Chief”, the weights on the power cleans increases

Cool Down

Overhead Stretch on Wall: 40 Seconds

Banded Hamstring Strech: 40 Seconds Each Side

Banded Cross Body Stretch: 40 Seconds Each Side

Extra

3 Sets For Quality:

8 Alternating Top Down Dumbbell Bench Press

8 Single Arm Dumbbell Row

8 Kettlebell Halo Each Direction

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

50 Line Hops

400m Run

50 Line Hops

5 Rounds of Dumbbell “The Chief”

3 Double Dumbbell Cleans

3 Push-ups

3 Air Squats

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