SATDEC4

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

REMINDER

Athletes will work together on the 4 Separate AMRAPS, then will have 6 minutes to work up to a heavy Clean and Jerk.

Conditioning

Metcon (4 Rounds for reps)

“MONSTERS INC.”

Team of 3:

AMRAP6: Clean & Jerks

AMRAP6: Bike Calories

AMRAP6: Wall Balls

AMRAP6: Bike Calories

——————————

RX: 135/95 C&Js and 20/14 WBs

Fitness: athlete’s choice

3 Person Team Total C&J Weight

Strength

Clean and Jerk (Athletes will have 6 Minutes to find a Heavy C&J)

Extra

Back Squat:

5 @ 55%

5 @ 63%

10 @ 68%

10 @ 68%

Max Set @ 68%

Extra

3 Rounds:

8 Barbell Bent Over Rows

150ft Sandbag or Plate Hug Carrys

At Home METCON

Metcon (5 Rounds for reps)

Team of 3:

AMRAP6: Double Dumbbell Clean & Jerks

AMRAP6: Any Machine Calories or Run Meters

AMRAP6: Jump Squats

AMRAP6: Any Machine Calories or Run Meters

AMRAP6: Double Dumbbell Clean & Jerks

*Score = Total Reps
If Unable to find 2 partners, rest 2:1

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