MF 1004

August 24 2016

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

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