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
