1267

September 05 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds:

15 Light Push Press

Run 200m

Weightlifting

Metcon (Weight)

Pause Power Position Clean

4×3 @ 40-60% 1RM

Jerk the final rep of each set

Then

Hang Clean (above knee)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Jerk the last rep

Weightlifting

Metcon (Weight)

Pause Power Position Snatch

4×3 @ 40-60% 1RM

Hang Snatch (above knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

Bitch Work

Metcon (No Measure)

Waiter Walks

100m x 6

72/53lbs

(3 each arm)

Rest as needed.

Related posts

February 04 2020

Power clean cycling

author: Sean

December 10 2018

11/3 – Deadlifts for Dayz

author: Sean

January 20 2017

C5

author: seriou38_wp

July 04 2016

The Seven

author: seriou38_wp
Comment
756
Comments are closed
close
Facebook IconYouTube IconTwitter IconVisit Instagram