WEDSEP8

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

A. In 10 Minutes, Complete sets of 10-8-6-4-2

Weighted Strict Pull-Ups

Build In Weight Each Set

B. 3 x :15s Chin Over Bar Hold

Rest 1:00 Between Sets

Conditioning

Metcon (Time)

“SHINER”

On the 4:00 x 5 Rounds:

15/12 Calorie Bike

12 Dumbbell Hang Power Cleans (50/35)

9 Burpee Box Jumps (24″/20″)

====FITNESS====

12/9 Calorie Bike

12 Dumbbell Hang Power Cleans

9 Burpee Box Jumps/Step Ups

(athlete’s choice on DBs and box height)
Score: Slowest round

Extra

Deadlifts:

A. 2 Sets of 2 Dead Stop @ 80% of 1 RM

B. 2 Sets of Max Touch and Go Reps @ 85% of 1 RM

Extra

3 Sets for Quality:

8-10 Supinated Grip Chin-Ups

10 Romanian Deadlifts @ 45% 1RM

20 Banded Curls

At Home METCON

Metcon (Time)

On the 4:00 x 5 Rounds:

200m Run

12 Dumbbell Hang Power Cleans

9 Burpee Broad Jumps or (jump over a bench)
*Score is Slowest of the 5 Rounds

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