12162019

By Sean 0
January 14 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2min DU practice

3 Sets For Quality:

10 hang cleans

10 Front rack Lunge Steps

10 Barbell Bent Over Rows

Weightlifting

Power Clean (1×1)

Set 1: 6 Reps 62%

Set 2: 4 Reps 65

Set 3: 2 Reps 67.5

3 Minutes Rest

Set 4: 6 Reps 65%

Set 5: 4 Reps 67.5

Set 6: 2 Reps 70

3 Minutes Rest

Set 7: 6 Reps 67.5

Set 8: 4 Reps 70

Set 9: 1 rep GO FOR BROKE!

Metcon

Metcon (Time)

For Time:

60 Double Unders, 30 Burpees

60 Double Unders, 30 KB swings 35/25

60 Double Unders, 30 KB Deadlifts 35/25

60 Double Unders, 30 KB swings 35/25

60 Double Unders, 30 Burpees

Scale

2x single unders

KB weight you can do 20 unbroken reps of swings

Bitch Work

Metcon (Time)

For Time:

6 D-Ball Cleans 100/70

9 D-Ball Squats

4 D-Ball Cleans

6 D-Ball Squats

2 D-Ball Cleans

3 D-Ball Squats

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