Week 3 Day 5

By Sean 0
August 01 2019

CrossFit ABF – CrossFit Personal Training


Warm-up (No Measure)

200m run

50′ high knees

50′ butt kicks

10 walking lunges steps

10 jump squats


Back Squat (6×9)

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 69% of 3-Rep Back Squat

Same barbell load for both lifts, with all squats taken from the rack.


Metcon (Time)

“Nowhere Fast”

For Time, with a 9:00 Time Cap:

50 Power Snatches – 95/65

*On the Minute – 5 Toes to Bar


Barbell 105/85


50% max power snatch

Toes to rig or Knees to elbow

Bitch Work

1k Ski (Time)

GHD Back extension (3×20)

• Set up with the knees either directly on or slightly behind the pad, with the feet firmly on the platform and the back of the calves pressed lightly against the upper ankle hook.

• Begin with the torso perpendicular to the floor.

• Next, squeeze the hamstrings, glutes, and abs, and lower under control until the torso is parallel to the floor.

• From there, return to the starting position by pushing the toes into the footplate (which activates the gastrocnemius) and pulling up with the hamstrings. Be sure to keep the glutes contracted.

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