CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
5-10-15
Dumbbell Clean
Air Squat
Burpee
Weightlifting
Metcon (Weight)
Clean and Jerk Complex
5 Sets:
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk
* Build to a Moderate (~60% of max clean)
* Don’t drop the bar until the last split jerk
Metcon (Weight)
Overhead Complex
6 Push Jerks + 4 Split Jerks
* Build to a Heavy (70-75% of max)
Metcon
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
2 Power cleans @ 80%
4 Toes To Bar
50m Sprint
Scale
Knees to elbows or hanging knee raises
Bitch Work
Metcon (Time)
100 V-ups
* Every time you break, 10 push-ups
