CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400/300m row
0:30 dead hang
0:30 shoulder circles
0:30 banded lat/shoulder stretch
0:30 PVC work
Weightlifting
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Snatch (6×3)
Use 70-75%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
15 Power Cleans 135/95lbs
30/24 Calorie Row
Scale
95/65