SATNOV6

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“Team Glen”

Time Cap 35 Min:

For Time:

60 Clean and Jerks (115/85)

1 Mile Run (run together)

50 Strict Pull-Ups

1 Mile Run (run together)

100 Burpees (together)

====R+====

60 Clean and Jerks (135/95)

1 Mile Run (run together)

20 Rope Climbs

1 Mile Run (run together)

100 Burpees (together)

====FITNESS====

60 Clean and Jerks (athlete’s choice)

1 Mile Run (split 800 each)

50 Pullups (split evenly, one working at a time))

1 Mile Run (split 800 each)

80 Burpees (split evenly, one working at a time)
*Split C&J evenly, one working at a time

*Run together

*Split Rope Climbs/Strict Pullups evenly

*Burpees are synchronized

Extra

Accessory/Tone:

10-9-8-7-6-5-4-3-2-1:

Barbell Bent Over Rows

Push Ups

Extra

Technique: Clean

4 Sets of 5 Clean High Pulls @ light weight

4 Sets of 1 Power Clean +1 Hang Squat Clean @ 75-80% 1RM C&J

At Home METCON

Metcon (Time)

30 Dumbbell Clean and Jerks

1 Mile Run

30 Dumbbell Renegade Rows

1 Mile Run

100 Burpees

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