CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

15:00

Warm-up (No Measure)

On own before class 4-10 min easy aerobic work (bike, row, jog, or combo)

With Coach:

-10 each: lunge, jump squat, push up to down dog, single leg toe touch, squat to diagonal reach

-2:00 super front rack /side

-2:00 trap scrub varying arm position /side

-Empty bar: SN RDL, SN high pull, muscle SN, OHS, HPS

Strength

25:00

RXD: Snatch (Build to 1RM)

Increase rest to 3-4:00 at 80-85% of old 1RM; terminate set if you miss at a weight 4 times

INT: Power Snatch (Build to 1RM)

Increase rest to 3-4:00 at 80-85% of old 1RM; terminate set if you miss at a weight 4 times

NOV: Hang Power Snatch (5,5,5,5,5; small build; FOCUS on MECHANICS)

rest 2:00; reps do not have to be TnG

Workout

15:00

AMRAP 5:00 bar dips (+AMRAP first set) (2 Rounds for reps)

AMRAP 5:00

Strict bar dips*

*first set is an AMRAP unbroken set
REST 2:00

500m repeat (rest 90) (Time)

Complete at 100%

Row 500m

Rest 1:30

Row 500m
*** DO not get off rower during 90 sec rest***

SCORING: is best possible total time; NOTE each 500m piece time in comments and score is time added together of both 500m pieces — DO NOT include 90 sec rest in recorded time, so if you did first 500m at 1:30 and second at 1:30; note 1:30 for each in comments and enter 3:00 for your time/score.

Happy Hour!

Hang around after your class for a cold beer, kill cliff, or Fitaid