WEDSEP15

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every 1:30 for 4 sets:

2 Hang Power Cleans + 2 Hang Squat Cleans

*Increase weight each set to working weight

Conditioning

Metcon (Time)

“HANGING BY A MOMENT”

5 Rounds For Time:

50 Double Unders

9 Hang Power Cleans (135/95)

5-10-15-20-25 Knees to Elbows

[Rest 1 minute between each round]

=====R+=====

60 Double Unders

9 Hang Power Cleans (155/105)

1-2-3-4-5 Rope Climbs

[Rest 1 minute between each round]

====FiTNESS====

75 Single unders

9 Hang Power Cleans (athlete’s choice)

3-6-9-12-15 Knees to Elbows

[Rest 1 minute between each round]

Extra

Deadlifts

5 Sets of 4 Dead Stop Deadlifts @ 63 % 1RM

5 Sets of 4 Touch and go Deadlifts @ 68% 1RM

Extra

3 Sets:

16 GHD Hip Extensions

8 Romanian Deadlifts @ 38% 1RM

4 Tempo Supinated Chin Ups (1 s Up, 3s Down)

At Home METCON

Metcon (Time)

5 Rounds For Time:

50 Double Unders

9 Double Dumbbell Hang Power Cleans

3-6-9-12-15 Strict Pull Ups

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