FRIDEC10

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

12 Days of Christmas Challenge

On the 2nd day of Fitmas, CrossFit Allen gave to you:

Tag an athlete on social media from CrossFit Allen who has had an impact in your life. Tell us how this person has affected your life in a positive manner. If you don’t have social media, send your input to info@crossfitallen.com or text it to (972)806-0933.

REMINDER

On a 20:00 clock, athletes will complete benchmark workout “DIANE” 21-15-9: Deadlifts and Handstand Push Ups. Then in remaining time, athletes will Build to A Heavy 3 Deadlift

Conditioning

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon (Time)

21-15-9:

Deadlifts (225/155)

Double Dumbbell Push Press (50’s/35’s)

===FITNESS====

21-15-9:

Deadlifts (athlete’s choice)

Double Dumbbell Push Press or Box Pike Pushups (athlete’s choice)

Strength

Deadlift (Heavy Set of 3 Touch and Go )

In Remaining Time in the 20 Minutes. . .

Build to A Heavy 3 Deadlift

Extra

Snatch Work:

5-5-3-3-1-1 Snatch Pulls: Not to exceed 80% of 1RM

Squat Snatch:

3 @ 40%

3 @ 50%

3 @ 60%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 88%

Build to a heavy single

Extra

Ring Muscle Ups:

70% of Max Set

Rest 2:00

50% of Max Set

Rest 2:00

30% of Max Set

Sub BMU, or Seated RMU Progressions

At Home METCON

Metcon (Time)

27-21-15:

Double Dumbbell Deadlifts

Double Dumbbell Push Press

Into. . .

1 Mile Run

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