MF 998

August 17 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

10 Single leg KB DL

15 Calories

10 Kipping HSPU

Weightlifting

Pause Power Position Snatch (7×2 @ 80%-90%. Drop and reset each rep)

Together

Metcon

Metcon (Time)

For Time

40 Pull ups

40 Cal Row

10 Squat Snatch 135/95lbs

20 Pull ups

20 Cal Row

5 Squat Snatch 135/95lbs

Rx+

155/105lbs

Scale

Ring rows or Banded pull ups

55% of 1RM Squat Snatch

Bitch Work

Deadlift (1×4 AHAP)

Controlled on the way down, take the hands off the bar, complete next rep. Try to use 3RM.

Metcon (Time)

Sprint 400×8

Rest 2:1

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