October 2017

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 200m Run 15 Banded Good Mornings 10 DB Push Press 5 Dips Weightlifting Push Press (4×4 @ 70%-80%) Metcon Metcon (Time) 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80) Rx+ 135/95lbs Scale 60 Single Unders or :30 DU […]

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 10 Jump squats 10 Calories 10 T2B Weightlifting Metcon (Weight) Every 2:00 for 12 Minutes, AHAP without dropping the bar: 1 Squat Clean 1 Hang Squat Clean 1 Push Jerk Metcon Metcon (AMRAP – Reps) On the 3:00 x 4 Rounds 20/15 Calorie

CrossFit ABF – CrossFit Personal Training Metcon Metcon (AMRAP – Reps) AMRAP #1 – Squat Until You Vomit Zombies: 50 Burpees 30 sec switch Living: AMRAP of OHS 45/35lbs 1 min rest AMRAP #2 – Trip and Die Zombies: 150 DU/ 300 SU 30 sec switch Living: of KB swings 53/35lbs 1 min rest AMRAP

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds :60 Banded Glute Activation 25 Calorie Row 10 Banded good mornings Then Front Rack Stretch 1 minute each side OH Stretch 1 minute each side Then Power Snatch and Power clean and push jerk progressions. Weightlifting Power Olympic Lifting Total (Total Weight)

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 200m Row :30 Dead hang from pull up bar 10 Banded good mornings Weightlifting Hang Squat Snatch (Build to Heavy) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 18 Calorie Row 15 4-Count Flutter Kicks 12 Dumbbell Snatches (50/35) 9 Toes to

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200 Meters Quad Stretch Knee to Chest Solider Kicks 3 Air Squats + Broad Jump High Knees Butt Kickers Then 1:00 PVC pass throughs 1:00 Pigeon pose each side 1:00 Banded shoulder stretch each side Then Front squat, Thruster, & OHS progressions Then 100

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 12 Kettlebell taters Run 100m :30 goblet squat hold Run 100m Weightlifting Hang Squat Clean (Build to Heavy) Metcon Metcon (Time) 21 Barbell Facing Burpees 21 Power Cleans (135/95) 21 Barbell Facing Burpees Scale 50% of Power clean Bitch Work Metcon (AMRAP –

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 Banded Glute Activation 3:00 Row 15 Sit Ups 10 Pull Ups Weightlifting Push Jerk (6×2 @ 60% – Technique work! ) Metcon Metcon (AMRAP – Reps) AMRAP 8 Minutes 10 Toes to Bar 30 Double Unders Rest 4:00 AMRAP 8 Minutes Wallballs (20/14) *15

CrossFit ABF – CrossFit Personal Training Metcon Clearwater Beach Brawl 2017 Event 2 (Time) 30 Power Cleans 115/65 70 Wall Ball 14/10 30 Hanging Knee Raises -TAG- 30 Front Squats 115/65 70 Wall Ball 14/10 30 Pull Ups Metcon Clearwater Beach Brawl 2017 Event 3 (Time) 750m Ski Erg 40 Burpee Box Step or Jump

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 10 Jump Squats 10 Calories 10 Sit Ups Weightlifting Back Squat (3RM) Metcon Metcon (Time) 4 RFT: 15 Toes to Bar 15 Burpee Box Jump Overs (24/20) Scale Hanging knee raises Step up and over Bitch Work Metcon (Time) 30/18 Calories 15 Pull