MF 816

December 01 2015

CrossFit ABF – CrossFit

Warm-up

MisFit Shoulder Prep Circuit (No Measure)

a. 10 band pull aparts

10 handstand should activates

10 shoulder rotates

10 lateral shoulder raises

30′ handstand walk

(No Measure)

b. 3 Rounds

10 Empty bar high hang squat snatch

12 DU

Weightlifting

MisFit Snatch Complex (5×2 )

Squat snatch – OHS – Hang squat snatch – OHS for a double

Metcon

Metcon (AMRAP – Reps)

AMRAP 3 minutes

9 Push jerk 115/75lbs

9 Lateral bar burpees

Rest 2 minutes

AMRAP 3 minutes

6 Push jerk 165/105lbs

6 Bar facing burpees

Rest 2 minutes

AMRAP 3 minutes

3 Push jerk 205/125lbs

3 Burpees to 1ft target

Rx+

135/95lbs

185/125lbs

225/145lbs

Scaled

40% of 1RM

50% of 1RM

60% of 1RM

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