THUOCT14

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Skill

Spending 8 Minutes on a specific skill:

Double Unders

Pistols

Rope Climbs

Pull Ups

Muscle Ups

Hand Stand

Hand Stand Walks

Getting Upside Down

Kipping Swings

etc…

Strength

Hang Power Clean (7-7-5-5-3-3-3)

*Every 2:00 for 14 Minutes, athletes will complete the listed sets of hang power cleans

*Score is the heaviest set of 3 hang power cleans

Conditioning

Metcon (Time)

“BELLY ACHE”

For time w/ a 20 Minute Cap

30-20-10:

Hang Power Cleans (95/65)

AbMat Sit-ups

Step Back Lunges (95/65)

AbMat Sit-ups

====Fitness====

21-15-9:

Hang Power Cleans (65/45)

AbMat Sit-ups

Step Back Lunges (65/45)

AbMat Sit-ups

Extra

Accessory/Bodyweight:

3 Rounds for Quality

0:30 Superman Hold

5-10 Controlled Barbell Ab Roll-outs

15 Empty/Lightweight Barbell Bent Over Rows

Extra

Conditioning: Long Run

20 minutes at recovery pace

At Home METCON

Metcon (Time)

Part 1: Not for Score

Double Dumbbell Hang Power Clean

7-7-7-5-5-5-3-3-3

Part 2 For Time:

30-20-10:

Double Dumbbell Hang Power Cleans

AbMat Sit-ups

Double Dumbbell Step Back Lunges

AbMat Sit-ups

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