FRIJUL16

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

3 Power Clean + 3 Push Jerk

Every 2:00 for 4 Sets (8 Minutes)
*Increase the loads across all sets

*Reps are meant to be touch and go

Conditioning

Metcon (Time)

“SNACK BAR”

3 Rounds For Time, 25 Minute Cap

400 Meter Run

10 Power Cleans (135/95|R+155/105)

500/450 Meter Row

10 Push Jerks (135/95|R+155/105)

====FITNESS====

300 Meter Run

10 Power Cleans (athlete’s choice)

400/300 Meter Row

10 Push Jerks (athlete’s choice)

Cool Down

1:00 Shoulder to Floor Stretch (each side)

1:00 Straddle Stretch

Extra

Grit Squats

Based off 5 Rep Max Back Squat

5 Back Squats @ 79%

5 Front Squats @72%

Rest 2 Minutes

5 Back Squats @ 84%

5 Front Squats @ 74%

Rest 2 Minutes

5 Back Squats @ 89%

5 Front Squats @ 76%

Extra

3 Sets:

:20 Waiter Squat Hold (each side)

Max Strict Pullups

5 Tempo Romanian Deadlifts (5 seconds Down)

At Home METCON

Metcon (Time)

3 Rounds For Time:

400 Meter Run

10 Double Dumbbell Power Cleans

400 Meter Run

10 Double Dumbbell Push Jerks
*25 Minute Cap

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