FRIOCT22

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“ALL SHOOK UP”

For Time:

15-12-9-6-3:

Double Dumbbell Squats (35’s/25’s)

After Each Round:

10 Strict Pullups

100 Meter Dumbbell Farmers Carry

====R+====

15-12-9-6-3:

Double Dumbbell Squats (50’s/35’s)

After Each Round:

2 Rope Climbs

100 Meter Dumbbell Farmers Carry

====Fitness====

15-12-9-6-3:

Double Dumbbell Squats (athlete’s choice)

After Each Round:

10 Assisted Strict Pullups (box)

100 Meter Dumbbell Farmers Carry

Extra

Tone/Accessory:

For Quality:

50-40-30

GHD Sit-Ups or Hollow Body Rocks

50 ft. Single Dumbbell Overhead Carry

(Switch arms at 25ft)

Rest as needed.

Extra

Strength: Back Squat

4 Sets of 5 Back Squats @ 85% of 1RM Back Squat

Extra

Technique: Clean and Jerk

3 Sets of 5 Clean Pulls @ 95-100% of 1RM Clean

then…

5 Sets of:

3 Squat Cleans + 1 Jerk at 75-80% of 1RM Clean and Jerk

At Home METCON

Metcon (Time)

For Time:

15-12-9-6-3:

Double Dumbbell Squats

After Each Round:

6 Renegade Rows

100 Meter Dumbbell Farmers Carry

*Score = Time it takes to complete the workout

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