WEDFEB2

CrossFitAllen – CrossFit

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Warm-Up

Line Drills in Box:

https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

Movement Prep

5 WB Cleans

5 WB Thrusters

5 WBs

:20 HS Hold or Chest Stretch (e/S)

3 BB Deadlifts

3 High Hang Clean Shrugs

3 High Hang Clean High Pulls

3 High Hang Muscle Cleans

3 High Hang Power Cleans

2 Hang Power Cleans

1 Power Clean

Conditioning

Metcon (Time)

Holleyman:

30 Rounds for Time of:

5 Wall Ball Shots

3 Hand Release Pushups

1 Power Clean, (185/125)

====R+====

30 Rounds for Time of:

5 Wall Ball Shots

3 Hand Stand PushUps

1 Power Clean (225/155)

====Fitness====

25 Rounds for Time of:

5 Wall Ball Shots

3 Hand Release Pushups

1 Power Clean (75-85% 1RM)

-30 Minute Cap
Power Clean should be around 75-85% 1 Rep Max

Extra

Deadlift:

6 Sets of 3 @ 75% 1RM

1 Set of 3+ @ 75% 1RM

[Leave 2-3 Reps In The Tank For Max Set]

Extra

1 Unbroken Set of Chest to Bar Pullups, then…

Rest 3 Minutes

On the 2:00 x 3 Sets:

60% Unbroken from Above

*sub pullups or banded chest to bars

Extra

3 Sets:

15 Hand Release Pushups

:30 Paralette L Sit

:45 High Plank

At Home METCON

Metcon (Time)

Holleyman (At Home)

30 Rounds for Time:

5 Air Squats

3 Hand Release Pushups

1 DB Thruster

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