CrossFit | 08.01.2020
Warm-up
Warm-up
400 Meter Run
Dynamic Stretches
Metcon
Metcon (AMRAP – Rounds and Reps)
A) CrossFit
24 minute AMRAP
Partner A: 200 Meter Run
Partner B: AMRAP
3 Single Arm Dumbbell Hang Clean and Jerk 50/35
3 Burpees
6 Single Arm Dumbbell Hang Clean and Jerk 50/35
6 Burpees
9 Single Arm Dumbbell Hang Clean and Jerk 50/35
9 Burpees
*rotate after each run and continue where your partner left off
24 minute AMRAP
Partner A: 200 Meter Run
Partner B: AMRAP
3 Single Arm Dumbbell Hang Clean and Jerk 50/35
3 Burpees
6 Single Arm Dumbbell Hang Clean and Jerk 50/35
6 Burpees
9 Single Arm Dumbbell Hang Clean and Jerk 50/35
9 Burpees
*rotate after each run and continue where your partner left off
B) Minimal
24 minute AMRAP
Partner A: 200 Meter Run
Partner B: AMRAP
3 Single Arm DB or KB Hang Clean and Jerk
3 Burpees
6 Single Arm DB or KB Hang Clean and Jerk
6 Burpees
9 Single DB or KB Hang Clean and Jerk
9 Burpees
*rotate after each run and continue where your partner left off
C) Bodyweight
24 minute AMRAP
Partner A: 200 Meter Run
Partner B: AMRAP
3 Single Arm Weighted Swings
3 Burpees
6 Single Arm Weighted Swings
6 Burpees
9 Single Arm Weighted Swings
9 Burpees
*rotate after each run and continue where your partner left off
If you do not have a partner run every 2 minutes starting at 2:00. Use one hand for the clean and jerk and break up the reps however you see fit. Use a a backpack or jug for weighted swings if you do not have a DB or KB. Score rounds and reps and post your total meters to comments.
Extra Credit
Metcon (Time)
50 Flutter Kicks
50 Scissors Kicks
50 Swimmers Kicks
50 Scissors Kicks
50 Swimmers Kicks
Break up as needed
Supplemental Programming
Weightlifting
Shoulder Press (5, 5, 5)
Build up to a heavy set of 5 reps
Accessory
Dumbbell Strict Press (10, 10, 10)
Use two dumbbells
Use DBs, KBs, or backpack.
Single Arm Dumbell Press (10, 10, 10)
Use heavy DB or KB than you usually use.
Gymnastics
Metcon (Time)
3 sets
5 Muscle Ups
5 Muscle Ups
