WEDMAY12

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

One Set of 5 Deadlifts at each workout weight…

1. Light/Moderate (1st AMRAP load)

2. Moderate (2nd AMRAP load)

3. Moderate/Heavy (3rd AMRAP load)

Metcon (3 Rounds for reps)

“Frank the Tank”

AMRAP 5:

Buy-In: 50 Wallballs (20/14)

12 Deadlifts (135/95|R+185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs (20/14)

9 Deadlifts (185/135|R+225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs (20/14)

6 Deadlifts (225|155|R+275/185)

6 Lateral Barbell Burpees

====FITNESS====

AMRAP 5:

Buy-In: 40 Wall Balls (14/10)

12 Deadlifts (95/65)

12 Burpees

5 Minute Rest

AMRAP 5:

Buy-In: 30 Wall Balls (14/10)

9 Deadlifts (135/95)

9 Burpees

5 Minute Rest

AMRAP 5:

Buy-In: 20 Wall Balls (14/10)

6 Deadlifts (185/135)

6 Burpees
*The score for each section is total reps of deadlifts and lateral barbell burpees

Cool Down

Turn Back Stretch on Wall: 1 Minute Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Extra

On the 2:00 x 3 Rounds:

12 Barbell Front Rack Reverse Lunges (6 each leg)

Then…

On the 2:00 x 3 Rounds:

12 Double Dumbbell Bulgarian Split Squats (6 each leg)

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 25 Double Dumbbell Thrusters

12 Double Dumbbell Deadlifts (50/35)

12 Dumbbell Facing Burpees

[5:00 Rest]

AMRAP 5:

Buy-In: 20 Double Dumbbell Thrusters

9 Double Dumbbell Snatches

9 Barbell Facing Burpees

[5:00 Rest]

AMRAP 5:

Buy-In: 15 Double Dumbbell Thrusters

6 Double Dumbbell Devil’s Press

6 Dumbbell Facing Burpees
*Only the DLs and Burpees count for reps

*Score each round separately

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