CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

22:00

Warm-up (No Measure)

Row/bike for 8:00, every 2:00 increase pace

Olympic wall sit w/ external rotation 1:30 each leg

Olympic wall sit w/ internal rotation 1:30 each

Super Front rack 1:30 per arm

OH distraction 1:30 per arm

Empty bar:

-CL RDL

-hang muscle clean

-press-PP-PJ

-FS

Workout

28:00

1: Front Squat (build to moderate/tough set of 3 in 10:00)

Immediately transition into part 2

2: Clean and Jerk (Build to moderate/tough clean and jerk in 10:00)

3 ADV: Lurong Challenge Fall Level 3 2016 WOD 2 (AMRAP – Rounds and Reps)

AMRAP 8:00

Using 185/125#

-5 deadlift

-4 hang clean

-3 front squat

-2 shoulder to OH

-1 ground to OH
Masters: 135/85

Masters+: 115/65

3 INT: Lurong Challenge Fall 2016 Level 2 WOD 2 (AMRAP – Rounds and Reps)

AMRAP 8:00

Using 135/85

-5 deadlift

-4 hang clean

-3 front squat

-2 shoulder to OH

-1 ground to OH
Masters: 115/65

Masters +: 95/55

3 NOV: Lurong Challenge Fall 2016 Level 1 WOD 2 (AMRAP – Rounds and Reps)

AMRAP 8:00

Using 65/33

-5 deadlift

-4 hang clean

-3 front squat

-2 shoulder to OH

-1 ground to OH
Master Use Same Weight

Mobility

Hamstring smash and floss (on box w/ LAX ball)