Our Member Of The Month WOD – “Jiff” – Jillian and Tiffany members since 4-26-19

By Sean 0
August 05 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Slow 10 minute AMRAP

Run 100m & Row 100m

5 Empty bar good mornings

5 KB Sn

5 WBS

Metcon

Jiff (Time)

For Time:

4-26-19

Deadlifts 185/135lbs

Box Jumps 24/20″

KBS 53/35lbs

400m Run or Row

19-26-4

KBS 53/35lbs

DB Snatch 50/35lbs

Deadlifts 185/135lbs
Scale

DL – pick a weight you can do 8-10 times unbroken when fresh

BJ – Step up

KBS – pick a weight you can do 25 reps unbroken when fresh

DB SN – pick a weight you can do 20 reps unbroken when fresh

Bitch Work

Metcon (No Measure)

Work on your weakness

Hand Stand Push Ups (strict or kipping)

Rope Climbs

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