SATAPR23

CrossFitAllen – CrossFit

Warm-up

0:30 Jumping Jacks

0:30 Active Spiderman

0:30 Frog Hops

0:30 High Plank Shoulder Taps

0:30 Push-up to Downdog

0:30 Straight Arm Burpees

0:30 Active Samson

0:30 Slow Burpees

0:30 Standing Overhead Tricep Stretch (0:15 each side)

0:30 Arm Circles (0:10 forward, backward, swings across the chest)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“BARGAIN HUNTER”

Teams of 3 AMRAP 24:

5 Strict Pull-ups

5 Clean & Jerks (135/95)

10 Bar-Facing Burpees

====R+====

3 Bar Muscle Ups

6 Clean & Jerks (135/95)

9 Bar-Facing Burpees

====FITNESS====

5 Pullups

5 Clean and Jerks (athlete’s choice)

10 Burpees over Bar
-Partners complete full round before switching

-Athletes should be going fast

Extra

Clean & Jerk:

For Time:

10 Reps @ 55% 1RM

8 Reps @ 63% 1RM

6 Reps @ 72% 1RM

4 Reps @ 80% 1RM

2 Reps @ 88% 1RM

Extra

Bike Intervals

5 Rounds:

4:00 Hard

2:30 Recovery

At Home METCON

Metcon (Time)

10 Rounds For Time:

5 Double Dumbbell Devil’s Presses

3 Double Dumbbell Clean & Jerks

10 Dumbbell-Facing Burpees