SATDEC18

CrossFitAllen – CrossFit

Warm-Up

Coach’s Choice, then…

0:30 PVC Pass Throughs

0:30 PVC Around The World (0:15 each direction)

0:30 Alternating Side Lunge

0:30 Active Samson

0:30 Slow Air Squats

0:30 Rig/Pole/Rack Assisted Squat Hold

Conditioning

Extra

5 Sets:

1 Pausing Power Clean + 3 Push Press (lighter is better)

*pausing 3 seconds below the knee

Metcon (Time)

“SAGER’S WAGER”

with a Partner, Complete

6 Rounds For Time:

60 Double Unders

20 Overhead Squats (95/65|R+115/85)

4|R+ 6 Rope Climbs

====Fitness====

90 Single Unders

20 Overhead Squats (athlete’s choice)

8 Laying to Standing and Back Down Rope Climbs or 8 Renegade Rows)
*Partition reps however you want

Extra

Squat Clean + Split Jerk

3 @ 40%

3 @ 50%

3 @ 65%

2 @ 75%

1 @ 80%

Rest 1-3 Minutes Between Sets

Extra

Back Squat

4 Sets of 8 @ 65%

1 Set of 8+ @ 65%

Rest 1-3 Minutes Between Sets

At Home METCON

Metcon (Time)

5 Rounds For Time:

60 Double Unders (90 Singles)

16 Single Dumbbell Overhead Squats (alternate every 8 reps)

9 Dumbbell Renegade Rows

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