Open Prep Week 4, Day 3

By Sean 0
January 28 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

10 Banded pull aparts

1:00 Banded shoulder stretch

1:00 PVC mobility

10 OHS with PVC

10 PVS Sotts press

Weightlifting

Snatch Grip Deadlift (3×2)

Work up to 130% of your 1rm snatch

Snatch Pull (3×3)

Work up to 105% of 1rm snatch

Overhead Squat (3,3,3,2,2,1,1)

Use a CLEAN width grip if you can

Bitch Work

Metcon (Time)

21-15-9

OHS

C2B

R1= 115/75

R2= 135/95

R3= 165/115

Rest 1min between rounds

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