SATOCT30

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“SNOWBALL FIGHT”

Teams of 3 For Time:

300 Wall Balls (20/14)

200 Pull-ups

10,000 Meter Bike

====R+====

400 Wall Balls (20/14)

200 Chest to Bar Pull-ups

10,000 Meter Bike

====FITNESS====

240 Wall Balls (athlete’s choice)

150 Pull-ups

8,000 Meter Bike

[40 Minute Time Cap]

Extra

Technique: Clean and Jerk

Split Jerks: 4 Sets of 5 Push Jerks Behind the Neck In Split @ Light Weight

Pause 2 seconds in catch

Clean and Jerk Complex: 4 Sets of 3 Power Cleans + 1 Push Jerk @ 75-80% 1RM C&J

Deficit Clean Pulls: 3 Sets of 4 Deficit Clean Pulls (2 inch deficit) @ 95-100% 1RM C&J

Extra

Strength: Back Squat

3 Sets of 4 @ 85% 1RM Back Squat

At Home METCON

Metcon (Time)

3 Rounds

40 Jump Squats

20 Burpees or DB Devil’s Presses

400 Meter Run

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