CrossFitAllen – CrossFit


General Warmup and Stretch


Clean and Jerk (EMOM 10)

Minutes 1-5 Warmup weights

Minutes 6-10 Working Sets

[Rest 10:00-13:00]


Metcon (Time)

Part 2. “Power Hour”

@ 13:00

For Time:

50 Clean and Jerks (115/85|R+135/95)

[Every minute, starting at 0:00 perform: 10|R+20 Double-Unders]

Score = Total time to complete all 50 Clean and Jerks


50 Clean and Jerks (65/45)

(On the Minute: 20 Single-Unders)

Cool Down

1:00 Happy Baby

:30 Figure 4 (each side)

1:00 Child’s Pose on Ball


With Workout Weight Accumulate Time in the Bottom of a Squat

1:30 Back Squat

1:00 Front Squat

:45 Overhead Squat


Metcon (Time)

For Time:

80 Single Dumbbell Hang Clean and Jerks (50/35)

Switch arms every 5 reps)

On the Minute: 20 Line Hops

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