CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400/300m row
5-7 Strict Pull Ups
20 Alt Leg V-Ups
:30 HS Hold
5 Empty Barbell Muscle Snatch
5 Empty Barbell OHS
Metcon
Metcon (Time)
25 Power Snatch 135/95
Time cap: 7:00
*This should be touch’n go sets or very fast singles
*This shouldn’t be over 65% of 1 RM Power Snatch Max
*Scale to the following to finish near target time if needed:
Rest 5:00
Metcon (Time)
60 Lateral burpee over bar
Time cap: 8:00
*This should be aggressive pace on the burpees throughout.
*Work on staying low to the ground.
*Rest minimally, but rest with chest on the ground when you do.
*Scale to the following to finish near target time if needed:
Rest 5:00
Metcon (Time)
25 Clean and Jerks 135/95
Time Cap: 5:00
*This should be touch’n go sets or very fast singles
*This shouldn’t be over 60% of 1 RM Power Clean and Jerk Max
*Scale to finish near target time if needed
Bitch Work
Metcon (No Measure)
Ski
3x2250m
(500m Mod-Fast/250m Easy)
-Rest 3:00 b/t sets-
