SATDEC11

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“HAIR OF THE DOG”

[Team of 2]

For Time with a 28 Min Cap:

100 Med Ball Passing AbMat Sit Ups (50 Each)(20/14)

50 Double Dumbbell Front Squats (50’s/35’s) Partition However

10 Rope Climbs (15ft.)|R+ 30 Bar Muscle Ups (Partition However)

50 Double Dumbbell Front Squats (50’s/35’s) Partition However

10 Rope Climbs (15ft.) |R+ 30 Bar Muscle Ups (Partition However)

50 Double Dumbbell Front Squats (50’s/35’s) Partition However

100 Med Ball Passing AbMat Sit Ups (50 Each)(20/14)

====FITNESS====

100 Alternating Ab Mat Sit Ups (50 Each)

50 Double DB Front Squats (athlete’s choice)

20 Laying to Standing and Back Down Rope Climbs OR 20 Renegade Rows

50 Double DB Front Squats (athlete’s choice)

20 Laying to Standing and Back Down Rope Climbs OR 20 Renegade Rows

50 Double DB Front Squats (athlete’s choice)

100 Alternating AbMat Sit Ups (50 Each)

Extra

Clean and Jerk:

4 Sets:

3 Power Cleans (singles)+ 3 Push Press (Lighter is Better)

Clean and Jerk:

3 @ 40%

3 @ 50%

3 @ 60%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 88%

Heavy Single w/ no Misses

Rest 1-3 Minutes Between Sets

Extra

Back Squat:

5 @ 50%

3 @ 60%

1 @ 70%

1 Set of Max Reps @ 75%

Rest 1-3 Minutes between sets

At Home METCON

Metcon (Time)

For Time:

100 AbMat Sit Ups

25 Double Dumbbell Front Squats

30 Alternating Dumbbell Plank Rows

25 Double Dumbbell Front Squats

30 Alternating Dumbbell Plank Rows

25 Double Dumbbell Front Squats

100 AbMat Sit Ups

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