SATJUN19

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (3 Rounds for reps)

“ADDERALL”

AMRAP 10:

1 Mile Run

Max Clean and Jerks (135/95)

[Rest 3 Minutes]

AMRAP 7:

800 Meter Run

Max Power Snatches (115/85)

[Rest 3 Minutes]

AMRAP 4:

400 Meter Run

Max Thrusters (95/65)

====FITNESS====

AMRAP 10:

800 Meter Run

Max Clean and Jerks (75/55)

[Rest 3 Minutes]

AMRAP 7:

500 Meter Run

Max Hang Power Snatches (65/45)

[Rest 3 Minutes]

AMRAP 4:

200 Meter Run

Max Thrusters (55/35)
*Score is for each round, only counting the barbell movements…the run is the buy-in

*This is a Comptrain Benchmark Workout, so there is not an Rx and Rx+

*If unable to run a mile under 8:30, shorten running distances to:

1200m

600m

300m

Cool Down

Foam Roll – All Body Parts (:30 each) – after class

Lower to Upper Back

Lats

Hamstrings

IT Bands

Quadriceps

Extra

4 Sets For Quality:

8 Strict Toes to Bar

12 Suitcase Deadlifts (Each Side)

16 Banded Good Mornings

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 10:

1 Mile Run

Max Double Dumbbell Clean and Jerks

Rest 3 Minutes

AMRAP 7:

800 Meter Run

Max Double Dumbbell Power Snatches

Rest 3 Minutes

AMRAP 4:

400 Meter Run

Max Double Dumbbell Thrusters

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