SATNOV27

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“DON’T PUSH ME”

Team of 3

5,000 Meter Bike

70 Push Jerks (115/85|R+135/95)

5,000 Meter Bike

50 Push Jerks (135/95|R+155/105)

5,000 Meter Bike

30 Push Jerks (155/105|R+185/125)

====FITNESS====

4,000 Meter Bike

60 Push Jerks (Moderate Weight)

4,000 Meter Bike

40 Push Jerks (Moderate-Heavy Weight)

4,000 Meter Bike

20 Push Jerks (Heavy Weight)
*Athletes can partition reps however they’d like but need to complete movements in order.

*Push Jerk weight will increase as reps decrease.

Extra

Clean and Jerk:

3 @ 40%

3 @ 50%

3 @ 60%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

Rest 1-3 Minutes Between

Extra

5 Sets:

AMRAP 2:

50ft Double Dumbbell Overhead Walking Lunge

3-5 Gymnastics Skill of Choice

-Muscle Up/Banded Muscle Up

-Pull Up/Banded Pull Up

Rest 1 Minute Between Sets

Extra

Back Squat:

4 Sets of 10 @ 60% 1RM Back Squat

1 Max Set @ 60% 1RM

At Home METCON

Metcon (Time)

For Time:

800 Meter Run

30 Hand Release Push Ups

800 Meter Run

30 Hand Release Push Ups

800 Meter Run

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