WEDSEP1

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“GWEN & WHERE?”

For Time Time Cap 18 Minutes

27/21 Calorie Bike

15 Unbroken Hang Clean and Jerks (95/65|R+115/85)

27/21 Calorie Bike

12 Unbroken Hang Clean and Jerks (95/65|R+115/85)

27/21 Calorie Bike

9 Unbroken Hang Clean and Jerks (95/65|R+115/85)

27/21 Calorie Bike

Every Additional Break:

300 Meter Penalty Run

====Fitness====

21/16 Calorie Bike

15 Unbroken Hang Clean and Jerks (athlete’s choice)

21/16 Calorie Bike

12 Unbroken Hang Clean and Jerks (athlete’s choice)

21/16 Calorie Bike

9 Unbroken Hang Clean and Jerks (athlete’s choice)

21/16 Calorie Bike

Every Additional Break:

200 Meter Penalty Run

Strength

Deadlift

Dead Stop Deadlifts (Bar should not bounce and must come to rest on the ground)

4 Sets of 3 @ 70% of 1RM

Touch and go Deadlifts (Workout Pace)

4 Sets of 3 @ 75% of 1RM

Extra

3 Sets for Quality:

7 Supinated Grip Feet Elevated Ring Rows (:01 Pause at Top of Each Row)

7 Double Dumbbell Hammer Curls

7 Romanian Deadlifts

Rest as Needed

At Home METCON

Metcon (Time)

For Time:

400m Run

15 Unbroken Double Dumbbell Clean and Jerks

400m Run

12 Unbroken Double Dumbbell Clean and Jerks

400m Run

9 Unbroken Double Dumbbell Clean and Jerks

400m Run

Every Additional Break:

200m Penalty Lap

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