Open Prep Week 3, Day 1

By Sean 0
September 16 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 rounds

:20 Hard Effort row

1:00 Easy Effort row

50′ Banded Lateral Side Step (R/L)

10 PVC Pass Through

10 PVC Sotts Press

Weightlifting

Squat Clean and Jerk (10×5)

5 reps Squat Clean and Jerk Every 2:00 until Failure

*max 5 sets

* Use 70-75% of your 1rm. can be touch and go

Metcon

Metcon (Time)

3 rounds:

100 Double unders

10 Devil’s press 50/35

Scale

200 singles

35/25 or 30/20 Devil’s press

Bitch Work

Metcon (No Measure)

4 rounds

20 reverse hyper (or 10 True Back Extension)

10 Glute Ham Raises

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