Cleaning up for The Open

By Sean 0
February 26 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2min DU practice

15 Wall ball cleans

15 Goblet squats with ball

15 burpees with ball

Weightlifting

Power Clean (5×1)

3-Position Power Clean

Build to a Heavy Complex:

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

Metcon

Metcon (Time)

5 Rounds:

30/21 Calorie row

5 Power Cleans (155/105)

7 Bar Facing Burpees

Scale

60% 1rm power clean

Bitch Work

Metcon (Time)

6-9-12-15:

Chest to Bar Pull-Ups

Kipping Handstand Push-ups

Dumbbell Front Squats (50’s/35’s)

Scale

Ring rows

Box PUs

35/25 DB front squats

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