SATOCT9

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Thruster (E2MOM for 5 Sets (10 Minutes) 3 Thrusters)

*Building

*From the Ground (First rep can be a Cluster)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“FRANCINE”

AMRAP15 w/ a Partner

Split Reps Evenly

6 Thrusters (115/85|R+135/95)

6 Strict Chest to Bar Pull Ups

====R+====

6 Thrusters (135/95)

6 Bar Muscle Ups

====FITNESS====

6 Thrusters (95/65)

12 Pullups (Kipping/Strict/Jumping)
*1 Round =

Partner 1 does 3 Thrusters; Partner 2 Rests

Partner 2 does 3 Thrusters; Partner 1 Rests

Partner 1 does 3 BMU/C2B/PU; Partner 2 Rests

Partner 2 does 3 BMU/C2B/PU; Partner 1 Rests

Extra

Tall Clean (Starting at pockets and full squat, pausing 3 seconds in bottom)

-5 Sets: 3 Reps @ lighter weight

Clean Complex

-5 Sets: 1 Power Clean + Hang Squat Clean @ 70-75% of 1RM Squat Clean

At Home METCON

Metcon (Time)

10 Rounds for Time:

3 Double DB Thrusters

3 Double DB Devil’s Press

One thought on “SATOCT9

  1. Hey,

    I went to input my Saturday score and it was already closed out.

    Don’t care about the score but wasn’t sure if i was listed as a no show 😁

    Thanks!

    Chris Rush 214-551-7009

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