FRIMAY21

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“DOWN TO CLOWN”

For Time:

600/500m Row

21 Power Cleans, 21 Push Jerks (115/85|R+135/95)

500/400m Row

15 Power Cleans, 15 Push Jerks (115/85|R+135/95)

400/300m Row

9 Power Cleans, 9 Push Jerks (115/85|R+135/95)

[Score = Time taken to complete the workout]

====FITNESS====

For Time:

500/400m Row

21 Power Cleans, 21 Push Jerks (65/45)

400/300m Row

15 Power Cleans, 15 Push Jerks (65/45)

300/200m Row

9 Power Cleans, 9 Push Jerks (65/45)
*20 Minute Cap

*Stagger Heats by 2:30

*If you run into your partner, sub bike:

600/500m Row = 1200/1000m Bike

500/400m Row = 1000/800m Bike

400/300m Row = 800/600m Bike

300/200m Row = 600/400m Bike

Cool Down

:30 Barbell Forearm Smash (each)

:30 Banded 3-Way Shoulder Stretch (each arm)

:30 Figure-4 (each leg)

Extra

3 Sets:

7 “Bottom Half” Strict Presses

7 “Top Half” Strict Presses

7 “Full Range” Strict Presses

https://www.youtube.com/watch?v=FUc3mhEZ96s

At Home METCON

Metcon (Time)

For Time:

400m Run

21 Double Dumbbell Cleans (50/35)

21 Double Dumbbell Push Jerks

400m Run

15 Double Dumbbell Cleans

15 Double Dumbbell Push Jerks

400m Run

9 Double Dumbbell Cleans (50/35)

9 Double Dumbbell Push Jerks

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