CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Rounds
12 Single leg kettlebell deadlifts
24 Calories
12 Perfect kipping HSPU
Weightlifting
Pause Power Position Snatch (Find 1RM)
Metcon
Metcon (AMRAP – Reps)
AMRAP 8 minutes
10 Box jump overs 24/20”
2 power snatch 95/65lbs
10 Box jump overs 24/20”
4 power snatch 95/65lbs
10 Box jump overs 24/20”
6 power snatch 95/65lbs
Etc…
Rx+
115/75lbs
Scale
65/45lbs
Box step over
Strength
Deadlift (1×5 HEAVY)
Controlled on the way down, take the hands off the bar, complete the next rep.
Weightlifting
Pause low hang snatch (Find 1RM)
Pause below the knee
Bitch Work
Metcon (Time)
Sprint 100m x 10
Rest 2:00
