Open Prep Week 2, Day 3

By Sean 0
January 11 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

50′ Walking lunge

0:30 plank

20 Stationary reverse lunge steps

0:30 hollow rock

Strength

Deadlift (1×1)

3 reps @ 65% of max

3 reps @ 70%

3 reps @ 75%

2 rep @ 80%

2 rep @ 85%

1 rep @ 90%

Metcon

Metcon (Time)

27-21-15-9

Deadlift

Box Jump 24/20

R1 = 205/155

R2 = 255/185

R3 = 285/205

R4 = 315/225

1min rest between rounds

Scale

R4 = Weight you can do for max 4-5 unbroken

… then work backwards for the other 3 weights.

Bitch Work

Metcon (No Measure)

20 UNBROKEN PULL UPS

1:00 FRONT PLANK

*REST 1 MIN. BETWEEN SETS

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