MONJUN28

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Conditioning

1 Power Clean + 2 Thrusters

Every :90 for 6:00 (4 sets)
On an 6:00 clock, every :90 perform:

1 Power Clean + 2 Thrusters

(4 sets)

* Increase loads across the 4 sets

* Score = heaviest load complete

Metcon (Time)

“JACK OF ALL TRADES”

For Time, 24 Min Cap:

2,000/1,800 Meter Row

30 Burpee Pull-Up (bar at least 6″ above finger tips)

40 Thrusters (95/65)

====R+====

2,000/1,800 Meter Row

30 Bar Muscle-ups

40 Thrusters (115/85)

====Fitness====

1,600/1,200 Meter Row

30 Burpee Jumping Pullups

40 Thrusters (athlete’s choice)

Cool Down

1:00 Wrist Stretch (:30 each side)

1:00 Shoulder to Floor (:30 each side)

1:00 Couch Stretch (:30 each side)

Extra

Grit Squats-3 Supersets based on 5rm Back Squat of:

10 Back Squats 62%

5 Front Squats 62%

Rest 2:00

8 Back Squats 67%

5 Front Squats 64%

Rest 2:00

6 Back Squats 72%

5 Front Squats 66%

Extra

3 Rounds for Quality:

100m Double KB Overhead Carry

50m Double KB Front Rack Lunge

25m KB Death March (https://www.youtube.com/watch?v=9-IUFKzYnVw)

At Home METCON

Metcon (Time)

1 Mile Run

60 Single Dumbbell Hang Clean & Jerks, Switch arms every 5 reps (50/35)

40 SIngle Dumbbell Thrusters, 20 Each Arm

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