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
CrossFit Allen 