WEDSEP22

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every 2:00 for 4 sets:

5 Deadlifts

4 Box Step Overs

3 PushJerks

Building in weight each set until at or above working weight

Conditioning

Metcon (2 Rounds for reps)

“SK8ER”

AMRAP 8:

15 Deadlifts (115/85|R+135/95)

12 Box Jump Overs (24″/20″)

9 Push Jerks (115/85|R+135/95)

Rest 4 Minutes

AMRAP 8:

15 Deadlifts (95/65|R+115/85)

12 Box Jump Overs (24″/20″)

9 Push Jerks (95/65|R+115/85)

====FITNESS====

AMRAP 8:

15 Deadlifts (athlete’s choice)

12 Box Jump/Step Overs (athlete’s choice)

9 Push Jerks (athlete’s choice)

Rest 4 Minutes

AMRAP 8:

15 Deadlifts (athlete’s choice)

12 Box Jump/Step Overs (athlete’s choice)

9 Push Jerks (athlete’s choice)
*score each AMRAP separately

*barbell decreases in weight for 2nd AMRAP

*use the same barbell for Deadlift and Push Press

Extra

EMOM 9

Min 1-3:

10 Light Romanian Deadlift

Min 4-6:

10 Feet Elevated Ring Rows

Min 7-9:

20 Banded Pull-Aparts

Extra

Deadlift

4 sets of 3 Dead Stop Deadlifts @ 73%

4 Sets of 3 Touch and Go Deadlifts @ 78%

At Home METCON

Metcon (2 Rounds for reps)

AMRAP 8:

15 Double Dumbbell Deadlifts

12 Tuck Jumps

9 Double Dumbbell Push Jerks

Rest 4 Minutes

AMRAP 8:

15 Double Dumbbell Deadlifts

12 Tuck Jumps

9 Double Dumbbell Push Jerks

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