SATFEB12

CrossFitAllen – CrossFit

Warm-Up

Line Drills, then…

200 Meter Jog, then…

ROW and BIKE (once each)

1:00 Easy Pace

0:30 Recovery Pace

1:00 Moderate Pace

0:30 Recovery Pace

0:30 Sprint Pace

Conditioning

Metcon (Time)

“CAITLIN”

For Time w/ a 33 Minute Cap:

2,000 Meter Row

120 Calorie Bike

1,600 Meter Run

====FITNESS====

1,600 Meter Row

80 Calorie Bike

1,000 Meter Run
*Cap each movement at 11:00

*Stagger Heats by 11 Minutes

Extra

Back Squat

1 Set of 1 @ 70% 1RM

1 Set of 1 @ 78% 1RM

4 Sets of 3 @ 83% 1RM

1 Set of 3+ @ 83% 1RM

[Leave 1-2 Reps In The Tank On Max Set]

Extra

5 Sets of 3 Tall Cleans (light to moderate)

5 Sets of 3 Jerks from Split (light to moderate)

Clean and Jerk

3 @ 40%

3 @ 50%

3 @ 60%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 88%

At Home METCON

Metcon (Time)

For Time

5k Run

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