CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Steady Rounds:
:30 of Banded Good Mornings
:30 Alternating Jumping Lunges
10 Burpee to 6″ Target
Weightlifting
Split Jerk (7×2 @ 80% – 90%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Minutes:
50 DU
5 Power Snatch 155/105lbs
50m OH Plate carry 45/25lbs
5 Power Snatch 155/105lbs
Rx+
Power Snatch 185/125lbs
Scale
100 SU
Power Snatch 80% of 1RM Power Snatch
OH Plate Carry 25/10lbs
SU = 2:1
50m = 2 reps
Bitch Work
Metcon (Time)
Run 400m x 8
Pedal the bike very slowly for 3:00 for your rest
