CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
200m run
2 rounds
10 burpees
10 DB snatch/arm
10 OHS with dummbells
1:00 PVC mobility
Weightlifting
Pause low hang snatch (6×1)
* Pause 3 seconds at bottom of knee
*Build to 80% in 15 minutes
Weightlifting
Snatch Pull (3×3)
* 3 sets of 3 @ 80-95% of max snatch
* Short pull (start at knee)
Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
Squat Snatch @ 60% of max snatch
Bitch Work
Metcon (No Measure)
2:00 row easy
2:00 ski easy
1:30 upper trap lacrosse ball R/L
1:00 tricep smash R/L
2:00 PVC Pipe External Rotation Stretch R/L
2:00 Banded tricep stretch R/L
2:00 banded Overhead lat stretch R/L
