CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Steady Rounds:
10 Dumbell Thrusters
10 GHD or Sit Ups
10 Strict Pull-Ups, negatives, or horizontal ring rows
Weightlifting
Push Jerk (3×3 – Moderate, Heavy, Moderate.)
Metcon
Metcon (Time)
For Time:
9-7-5-3
Squat Cleans 155/105lbs
C2B Pull Ups
Rx+
185/125lbs
Bar MU
Scale
60% of 1RM Squat Clean
Jumping C2B Pull UP
Warm-up
Warm-up (No Measure)
Front rack mobility
Banded glute activation
Then
3 Rounds:
25 ft Front Rack Walking Lunge 135/95 pound barbell
6 Toes to Bar
5 Power Cleans 135/95
3 Bar Muscle Ups or Pull Ups
Metcon
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Metcon
CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
