WEDNOV24

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Power Clean Complex (Every 2:00 for 4 Sets (8 Minutes))

2 Power Cleans from The Pocket

2 Power Cleans from Above The Knee

2 Power Cleans from the Ground (Touch n Go)

Conditioning

Metcon (Time)

“TOSH.ROW”

Teams of 2, 35 Minute Cap

3 Rounds For Time:

200 Meter Row + 3 Power Cleans

400 Meter Row + 5 Power Cleans

600 Meter Row + 7 Power Cleans

===FITNESS====

150 Meter Row + 3 Power Cleans

300 Meter Row + 5 Power Cleans

450 Meter Row + 7 Power Cleans

RX: 135/95 RX+: 155/105 Beefed Up: 185/125
Workout Flow:

P1 200 Meter Row + 3 Power Cleans (P2 Rests)

P2 200 Meter Row + 3 Power Cleans (P1 Rests)

. . .

P1 400 Meter Row + 5 Power Cleans (P2 Rests)

P2 400 Meter Row + 5 Power Cleans (P1 Rests)

. . .

P1 600 Meter Row + 7 Power Cleans (P2 Rests)

P2 600 Meter Row + 7 Power Cleans (P1 Rests)

Extra

15 Rounds:

300 Meter Bike

30% of Max Pullups

At Home METCON

Metcon (Time)

3 Rounds For Time:

200 Meter Run + 6 Double Dumbbell Power Cleans

400 Meter Run + 9 Double Dumbbell Power Cleans

600 Meter Run + 12 Double Dumbbell Power Cleans

Rest 1:1- Time each round of Row + Power Clean and rest an equal amount of time

*Score = Total Time it takes to complete the workout including rest

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