093017

CrossFit ABF – CrossFit Personal Training

200 Meter Run

:30 Active Spidermans

5 Good Mornings

5 Back Squats

5 WLS

:30 PVC Passthroughs

5 Strict Press

5 Overhead Squats

5 Snatch Grip Deadlifts

:30 Push-up to Down Dog

5 HSPU

5 Power Snatch

5 HSPU

Then

Squat Snatch Progression

Then

Primer:

100 Meter Run

4 Chest to Bar Pull-ups

3 Squat Snatch

2 Strict Handstand Push-ups

Buy In: 800 Meter Run

5 Rounds:

12 Chest to Bar Pull-ups

9 Squat Snatch (95/65)

6 Handstand Push-ups

Cash Out: 800 Meter Run

Rx+

Strict HSPU

Scale

600m Run

Pull Ups or Ring Rows

45% of 1RM power or squat snatch

Box or Ab Mat HSPU

600m Run

On the 4:00 x 3 (On the 0:00, 4:00, and 8:00)

800 Meter Run

Rest 4:00

On the 4:00 x 3 (On the 16:00, 20:00, and 24:00)

800 Meter Run