FRIJUN11

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Clean Complex (1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean)

Every 2:00 for 5 Sets, complete 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean
*Increasing weight each set

*Touch n go on the Squat Clean

Conditioning

Metcon (Time)

“SQUEAKY CLEAN”

3 Rounds For Time:

400 Meter Run

7 Power Cleans (95/65|R+115/85)

7 Hang Squat Cleans (95/65|R+115/85)

7 Squat Cleans (95/65|R+115/85)

====FITNESS====

3 Rounds For Time:

300 Meter Run

7 Power Cleans (65/45)

7 Hang Squat Cleans (65/45)

7 Squat Cleans (65/45)
*16 Minute Cap

*Any unfinished reps = 1 second

Cool Down

1:00 Wrist Stretch (:30 each side)

1:00 Puppy Pose

1:00 Couch Stretch (:30 each side)

Extra

4 Sets:

50′ Single Dumbbell Overhead Walking Lunge (2 sets/side)

Rest as needed between sets. (Repeat from Last Week, Look to Increase in Load)

At Home METCON

Metcon (Time)

3 Rounds For Time:

400m Run

7 Double Dumbbell Power Cleans (50/35)

7 Double Dumbbell Hang Squat Cleans

7 Double Dumbbell Squat Cleans

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