TUEOCT19

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (10 Rounds for time)

“ON REPEAT”

On the 2:30 x 10 Rounds:

10 Hang Power Cleans (115/75)

20 Double Unders

400 Meter Bike

====R+====

10 Hang Power Cleans (135/95)

30 Double Unders

500 Meter Bike

====FITNESS====

7 Hang Power Cleans (athlete’s choice)

30 Single Unders

300 Meter Bike
*Athletes will enter split times for all 10 rounds.

Extra

3 Sets for Quality:

10 Barbell Roll-Outs

10 LIGHT Romanian Deadlift

Extra

Strength: Deadlift

4 Sets of 3 Dead Stop Deadlifts @75% 1RM

4 Sets of Touch and Go Deadlifts @ 80% of 1RM

Extra

Bodyweight/Gymnastics:

Weighted Strict Pullups

If you have not completed a max set of strict pullups, complete that now

Otherwise…

1-4 Strict Pullups: 2-2-2-1-1

5-9 Strict Pullups: 3-2-2-1-1

10+ Strict Pullups: 4-3-3-2-2

At Home METCON

Metcon (10 Rounds for time)

On the 2:30 x 10 Rounds:

10 Double Dumbbell Hang Power Cleans

20 Double Unders (30 Singles)

200 Meter Runa

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