1399 Get That Arm Pump

March 07 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 Rounds

15 Empty bar push press

200m Run

15 Squats

Weightlifting

Push Jerk (3×3 – Moderate, Heavy, Moderate.)

Metcon

Metcon (Time)

6 Rounds:

5 Pull ups

5 Thrusters 135/95lbs

5 HSPU

Rx+

Muscle Up

155/105lbs

Scale

Ring Rows

Thrusters should be done unbroken when fresh

Box or Ab Mat HSPU

Bitch Work

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

Row 200m

10 Power Snatch 95/65lbs

10 Burpees to Target 6″

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