Open Prep Week 4, Day 4

By Sean 0
September 26 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2min double unders

10 Inchworms

3-way banded shoulder stretch

5 snatch grip deadlift

5 muscle snatch

Weightlifting

Back Squat (5×2 AHAP)

Warm-up

Warm-up (No Measure)

Snatch Warm Up

power position, above knees, below knees, and floor.

Metcon

Metcon (4 Rounds for reps)

Snatch AMRAP:

2 minutes @ 65%

rest 1 minute

2 minutes @ 70%

rest 1 minute

2 minutes @75%

rest 1 minute

2 minutes @80%

Bitch Work

Metcon (No Measure)

Assault Bike

5 sets

25-20-15 cal (20-15-10 cal for women)

-Rest :30 b/t reps

-Rest 2:00 b/t sets-

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