1389 Push yourself past your comfort zone

February 20 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 Rounds

Run 100m

10 Banded glute activators L&R

10 Banded good mornings

Strength

Back Squat (Find a weight you can do 8-12 times. Then do more)

Primer is 8 pause squats at 50% of working weight. Explode out of the hole.

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Scale

35% of 1RM DL

Knee Push Ups

Step Ups

Bitch Work

Metcon (AMRAP – Reps)

Beginning on a 3:00 clock, complete:

12 Squat Clean and Jerk at 165/110lbs

If completed before 3:00, add 3:00 to the clock and proceed to:

15 Squat Clean and Jerk

If completed before 6:00, add 3:00 to the clock and proceed to:

18 Squat Clean and Jerk

If completed before 9:00, add 3:00 to the clock and proceed to:

Max Rep Squat Clean and Jerk

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