Pressing things

By Sean 0
January 15 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

400m run

2 rounds

10 burpees

10 push ups

0:30 superman ring hold

Then

10 banded face pulls

10 banded pull aparts

Strength

Push Press (4×6)

2min rest between sets

Metcon

Metcon (3 Rounds for calories)

“Anna”

AMRAP 3:

3 Rope Climbs (15′)

9 Sandbag Over Shoulder 30/20

Max Calorie Row

Rest 2 Minutes

AMRAP 3:

3 Rope Climbs (15′)

12 Sandbag Over Shoulder

Max Calorie Row

Rest 2 Minutes

AMRAP 3:

3 Rope Climbs (15′)

15 Sandbag Over Shoulder

Max Calorie Row

Bitch Work

Clusters (5×1)

Combination of a clean and a thruster.

The most efficient and proper way to move through this is to catch your clean in the bottom of your squat, so you can immediately thruster that weight up. If you catch your clean in the power position, you’re actually breaking the movement up into a clean and a thruster, instead of combining it to a Cluster.

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