WEDDEC1

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (3 Rounds for reps)

“CHANGE OF PLANS”

AMRAP 5:

16 Double Dumbbell Front Rack Step Back Lunges

12 Strict Burpee Pull Ups|R+Bar Muscle Ups

9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:

16 Double Dumbbell Front Rack Step Back Lunges

12 Chest to Bar Pullups

9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :

16 Double Dumbbell Front Rack Step Back Lunges

12 Pull Ups

9 Double Dumbbell Push Jerks
RX and RX+: 50’s/35’s

———————————-

Fitness: Athlete’s Choice on DBs and …

1st AMRAP: Jumping Burpee Pullups

2nd AMRAP: Strict Chest to Bar (Toes on Box or Vertical Ring Rows)

3rd AMRAP: Strict Pullups (Toes on Box or Vertical Ring Rows)

Extra

Bike Conditioning:

3 Sets of

60 Seconds On

90 Seconds Easy

Rest 3:00 Between Sets

Extra

Work Up to a Heavy Complex for the Day

2 Squat Clean + Hang Squat Clean (Below Knee) + Jerk

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:

50ft. Double Dumbbell Front Rack Walking Lunges

12 Burpee to Target

9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:

50ft. Double Dumbbell Front Rack Walking Lunges

12 Burpee to Target

9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :

50ft. Double Dumbbell Front Rack Walking Lunges

12 Burpee to Target

9 Double Dumbbell Push Jerks

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