Hybrid Training Cycle Week 6

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2:00 any machine

2 rounds:

8 Suitcase Deadlifts (Each Side)

10 Cossack lunges

12 Double Kettlebell/DB Front Rack Step-ups (6 Each)

THEN

3-way banded shoulder stretch

Strength

Overhead Squat (5X1)

Tempo Overhead Squat

5 Sets of 1

Tempo:

7 Seconds Down

7 Seconds Pause in Bottom

7 Seconds Stand

Build to a moderate.

Metcon

Metcon (Time)

“Power Move”

3 Rounds:

6 Power Snatches (135/95)

9 Overhead Squats (155/105)

12 Box Jump Overs (30/24)

… Directly Into:

3 Rounds:

6 Power Snatches (95/65)

9 Overhead Squats (135/95)

12 Box Jump Overs (24/20)

Scale

R1) 70% 1 RM power snatch

Same weight for OHS

Box step over

R2) 60% 1 RM power snatch

Same weight for OHS

Box step over

Bitch Work

Metcon (No Measure)

Accumulate Totals:

3:00 D-Ball Hold

2:00 Hollow Hold

1:00 Ring Dip Support