CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds: 15 Goblet Squats 53/35lbs 12 Pull-Ups Metcon Metcon (Time) 3 Rounds: 400m Run w/ Medball 20/14lbs 5 Wall Walks 10 C2B Pull Ups & Dips Rx+ MU Scale 14/10/8lbs Partial Wall Walk Jumping C2B & Box Dips Interval Metcon (Time) 3 Rounds: 27 […]
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 1 mi. Weightlifting Metcon (3 Rounds for reps) 3 Sets: 1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee) @70% of your current 1RM Squat Clean. Rest 3 Minutes Metcon CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute
CrossFit ABF – CrossFit Personal Training Metcon Metcon (Time) One person working, one resting. Fran 42-30-18 Thrusters 95/65lbs Pull Ups Diane Deadlift 225/155lbs HSPU Then Run 1 mi. (400m ea.) Then 100 Push Ups 100 Sit Ups
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds Row or Run 200m 12 Light Dumbell Squat Snatch 20 Push Ups Strength Metcon (4 Rounds for reps) 4 Rounds 1:00 on 3:00 off Max Back Squats in 1 set @ 60% of your 1RM Metcon Metcon (AMRAP – Rounds and Reps) AMRAP
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds Row or Run 200m 12 Light dumball squat snatch 20 Push ups Weightlifting Metcon (Time) Accumulate 50 Reps of Touch and Go Power Snatch at 70% of 1RMPost sets to comments Metcon Metcon (Time) 40 Pull Ups 20 Power Cleans 115/75lbs 30 Pull
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 75 Bar Facing B urpees Weightlifting Deadlift (3×10 @ 70%) Metcon Metcon (Time) 3 Rounds For Time 21 Power Snatch 95/65lbs 12 Pull Ups & 12 Dips Rx+ MU Scale 65/45/35lbs Ring rows and box dips
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds Bike or Row 15 Calories 15 Burpees 15 WBS Metcon Metcon (Time) 21 Hang Squat Cleans 105/75lbs Handstand Push-Ups Run 400m 15 Hang Squat Cleans 105/75lbs Handstand Push-Ups Run 300m 9 Hang Squat Cleans 105/75lbs Handstand Push-Ups Run 200m Rx+ 135/95lbs Scale 45%
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds Row or run 200m 10 Empty bar OHS 15 Push ups Weightlifting 3 RDS: Hang Snatch (1 Squat Snatch + Max Rep Hang Squat Snatch @ 70%) Rest 3 min between rounds Metcon CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP +
CrossFit ABF – CrossFit Personal Training Metcon Metcon (Time) Teams of 3 or 4 1800m Row or Run 99 Box Jumps 99 FS 135/95lbs 99 Push Press 135/95lbs 99 OH WLS 45/25lbs 99 Burpees 99 Pull Ups 1800m Run or Row
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 10 HSPU 200m Run 10 WBS 20/14lbs Strength Metcon (3 Rounds for reps) 3 Rounds 1:00 on 3:00 off Max Back Squats in 1 set @ 50% 1RM Metcon Metcon (Time) 3 Rounds 50 DU 8 C&J 135/95lbs 10 Lateral Bar Burpees Scale
