CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

15:00 Minutes

Warm-up (No Measure)

With Coach:

Arm/shoulder work

-R fwd

-L fwd

-both fwd

-R back

-L back

-both back

-swing side to side with trunk twist

-wrist rotations 10/direction

D&B:

-bear crawl

-crab crawl

-carioca

-duck walk

Empty bar:

-SN RDL

-muscle SN

-SN PP

-HPS

-OHS

Workout

30:00 Minutes

Metcon (Weight)

Build to a tough single snatch (full) in 10:00
INT: PS+OHS

NOV:Hang Power Snatch

5 Minute Transition

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
15:00 Time Cap

INT: PS + OHS (115/73) / 18-14- 10 CTB + ring dip

NOV: 9-7- 5 DB snatch per arm / 18-14- 10 pull ups + push ups (assist as needed)

Happy Hour!