CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Run 1 mile.
Strength
Back Squat (4×6 @ 80% )
Metcon
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
Rest 5 minutes then do 11.3
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
CrossFit Open 11.3 Scaled (ABF) (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Power Clean, 65# / 35#
Jerk, 65# / 35#
