1377 Mmmm box jumps and dumbell snatches, open prep!

February 06 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

50 Bar Facing Burpees

Weightlifting

Hang Squat Clean (1 Squat Clean + Max reps hang squat clean @ 70-75%)

2 attempts. Rest 3-4 minutes between each attempt

Metcon

Metcon (Time)

3 Rounds

30 Box Jump Overs 24/20″

20 Dumbell Snatches 50/35lbs

Scale

Step up and over

35/20lbs

Bitch Work

Metcon (Time)

Assault Bike

80 Cal

60 Cal

40 Cal

20 Cal

Rest 3 minutes between sets

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