CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
200m row
1:00 PVC mobility
10 Empty bar deadlifts
5 push jerk
5 Muscle snatch
5 overhead squats
Weightlifting
Snatch Grip Deadlift (tempo 3×3)
Tempo snatch DL.
The descent from the hip should be three seconds with a one second pause below the knees and a three second ascent back to the start position.
Starting with 50% of 1RM snatch
Snatch Balance (3×2)
Single Arm Dumbell Press (3×8/side)
Bitch Work
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
8 Strict HSPU
12 DB Thrusters 50/35s
100m Run