wod 4

By Sean 0
June 12 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Jog 400m

10 Jumping lunges

50 Jump rope singles

25 Squats

10 pushups

Weightlifting

Split Jerk (1rm, 1×3)

Take 5-8min to hit a 1rm

Then do 1×3 @ 80% of that

Clean (3×2)

2-position clean (floor, mid-thigh) – 65%

Push Press (5×4)

75% of 1rm

Metcon

Metcon (Time)

3 RFT:

10 KB snatch/arm 35/25

15 TTB

Scale

Lighter KB

Toes to rig

Bitch Work

Sumo Deadlift (3×8)

Bench Press (3×8)

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