SATSEP11

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“ALWAYS REMEMBERED”

[Teams of 2]

Buy-In: 2001 Meter Row

4 Rounds:

9 Burpee Strict Pullups|R+Bar Muscle ups

11 Bear Complexes (135/95)*

*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press

Cash-Out: 2977 Meter Row

====FITNESS====

Buy-In: 2001 Meter Row

4 Rounds:

9 Burpee Jumping Pullups

11 Bear Complexes (athlete’s choice)*

*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press

Cash-Out: 2977 Meter Row

Extra

Clean Complex

5 Sets:

1 Power Clean + 1 Hang Squat Clean @ 65-70% or 1RM Clean & Jerk

At Home METCON

Metcon (Time)

[Teams of 2]

Buy-In: Run 1-Mile (with your partner)

4 Rounds:

9 Renegade Rows (each arm)

11 Double Dumbbell Bear Complexes

*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press

Cash-Out: Run 1.5 Miles (with your partner)

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