TUEAUG3

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Power Clean (E2MOM for 10 Minutes: 2 Touch n Go Power Cleans)

2-2-2-2-2

Increasing each set until reaching a heavy for the day

Conditioning

Metcon (AMRAP – Rounds and Reps)

“POWER CHORD”

AMRAP 10:

15/12 Calorie Row

3 Power Cleans (135/95)

15/12 Calorie Row

6 Power Cleans (135/95)

15/12 Calorie Row

9 Power Cleans (135/95)

15/12 Calorie Row

12 Power Cleans (135/95)

===FITNESS===

12/9 Calorie Row

3 Power Cleans (athlete’s choice)

12/9 Calorie Row

6 Power Cleans (athlete’s choice)

12/9 Calorie Row

9 Power Cleans (athlete’s choice)

12/9 Calorie Row

12 Power Cleans (athlete’s choice)

Add 3 Power Cleans per round for 10:00

Score = The number of rounds + reps/cals in 10:00

Extra

3 Sets of 6-8 Reps:

Deficit Strict HSPU

3 Sets of 6-10 Reps:

Pausing Strict HSPU (dead stop on floor)

3 Sets of 6-12 Reps:

Deficit Kipping HSPU

Athlete chooses difficulty of each station, with the intention being to find ourselves in that repetition range

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

200m Run

3 Double Dumbbell Power Cleans

200m Run

6 Double Dumbbell Power Cleans

200m Run

9 Double Dumbbell Power Cleans

200m Run

12 Double Dumbbell Power Cleans

Add 3 Power Cleans per round for 10:00

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s