CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

15:00 Minutes

Warm-up (No Measure)

2 rounds:

-12 toes through rings (or v ups)

-10 lunges (5 per leg)

-12 push ups

-10 thoracic bridge (5 per side)

-12 empty bar (or PVC) OHS

Empty bar:

-SN RDL

-hang muscle SN

-hang SN high pull

-SN balance

-HPS

Strength

13:00

Use first 5:00 to build to working set for complex, keep weight light/moderate, focus on speed and mechanics, 60-70% of 1RM full snatch/power snatch

EMOTM for 8:00

ADV: Metcon (Weight)

Snatch + hang snatch + hang power snatch

INT: Metcon (Weight)

Power snatch + OHS + hang power snatch

NOV: Metcon (Weight)

Snatch DL + hang power snatch x 2

Workout

9:00 AMRAP

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

12 toes to bar

9 snatch 115/73

6 box jump over 30”/24”

3 ring muscle up
INT/Level 2: anchored T2B / snatch (75/53) / box jump overs (20”/16”) / burpee pull ups

NOV/Level 1: abmat sit ups / S2OH (45/33) / box jump overs (12”/8”) / bar facing burpees

Mobility

Couch stretch 2:00/leg + quad smash 2:00/leg