SATJUL24

CrossFitAllen – CrossFit

Warm-Up

General warmup and stretch

Conditioning

Metcon (Time)

“RATTLESNAKE”

FOR TIME:

15 Squat Cleans

12 Squat Cleans

9 Squat Cleans

6 Squat Cleans

6 Push Jerks

9 Push Jerks

12 Push Jerks

15 Push Jerks

Run 200m after each movement

Barbell (95/65|R+115/85)

====FITNESS====

15 Squat Cleans

12 Squat Cleans

9 Squat Cleans

6 Squat Cleans

6 Push Jerks

9 Push Jerks

12 Push Jerks

15 Push Jerks

Run 150m after each movement

Barbell (athlete’s choice)

Cool Down

1:00 Forearm Stretch

1:00 (each side) Pigeon Post + Wrist Stretch

1:00 (each side) Single Arm Lat Stretch on Wall

Extra

4 Sets for Quality:

1:00 Ring Support Hold

12 Arnold Presses (each side)

At Home METCON

Metcon (Time)

For Time:

15 Double Dumbbell Squat Cleans

12 Double Dumbbell Squat Cleans,

9 Double Dumbbell Squat Cleans

6 Double Dumbbell Squat Cleans

6 Double Dumbbell Push Jerks

9 Double Dumbbell Push Jerks

12 Double Dumbbell Push Jerks

15 Double Dumbbell Push Jerks

Run 200m after every set

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