TUEMAY11

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

S2OH Complex (1 Strict Press + 2 Push Press + 3 Push Jerks)

Every 2:00 for 8:00 (4 Sets)

(Increase the load every round)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“MEET THE PRESS”

AMRAP 18:

15/12 Calorie Assault Bike/Row

12 Toes to Bar

9 Strict Presses (75/55)

15/12 Calorie Assault Bike/Row

12 Toes to Bar

15 Push Presses (75/55)

15/12 Calorie Assault Bike/Row

12 Toes to Bar

21 Push Jerks (75/55)

====R+====

AMRAP 18:

15/12 Calorie Assault Bike

12 Toes to Bar

9 Strict Presses (95/65)

15/12 Calorie Assault Bike

12 Toes to Bar

15 Push Presses (95/65)

15/12 Calorie Assault Bike

12 Toes to Bar

21 Push Jerks (95/65)

====FITNESS====

AMRAP 18:

12/9 Calorie Assault Bike/Row

12 Hanging Knee Raises

9 Strict Presses (65/45)

12/9 Calorie Assault Bike/Row

12 Hanging Knee Raises

15 Push Presses (65/45)

12/9 Calorie Assault Bike/Row

12 Hanging Knee Raises

21 Push Jerks (65/45)

Cool Down

Table Top Stretch: 1 Minute

Active Twisted Cross: 1 Minute

Up Dog: 40 Seconds

Extra

3 Sets For Quality:

8 Half Kneeling Landmine Press

8 Dual Dumbbell Prone Row

16 Banded Triceps Extensions

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

200m Run

12 Toe Raises (Holding Dumbbell)

9 Double Dumbbell Strict Presses

200m Run

12 Toe Raises (Holding Dumbbell)

15 Double Dumbbell Push Presses

200m Run

12 Toe Raises (Holding Dumbbell)

21 Double Dumbbell Push Jerks

[Dumbbell: 50/35]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s