MF 1129

February 22 2017

CrossFit ABF – CrossFit Personal Training

IT’S OPEN WEEK!!


We’re good looking people.

Warm-up

Warm-up (No Measure)

30 Bar Facing Burpees

20 Box Jumps

10 Russian KBS 70/53lbs

Strength

Front Squat (5×6 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:00

15 Power Snatch 115/75lbs

20 Burpees

50 Double Unders

12 Power Snatch

20 Burpees

50 Double Unders

9 Power Snatch

20 Burpees

50 Double Unders

6 Power Snatch

20 Burpees

50 Double Unders

Rx+

135/95lbs

Scale

75% of 1RM Power Snatch

100 Single Unders (count 2:1 for score)
Singles on the Power Snatch is probably the best play early on, given how many rep and how long this piece is. Keep a respectable burpee pace and try to relax on your sets of Double-Unders.

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