CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

15:00

Warm-up (No Measure)

3:00 easy row/bike

Tissue work on shoulders w/ LAX ball (2:00/side)

Banded OH lat/shoulder distraction (2:00/side)

EMPTY bar prep:

SN DL

SN high pull

HPS

OHS

SN balance

Strength

10:00

(3-4:00 to build to starting weight)

ADV: Snatch (full) + hang snatch (full) + hang power snatch (1.1.1 x 6 sets, every 1:30)

All sets fast/snappy, build if perfect

INT: Power snatch + hang power snatch + OHS (1.1.1 x 6 sets, every 1:30)

All sets fast/snappy, build if perfect

NOV: Hang Power Snatch (6 x 3-5 reps, every 1:30)

All sets fast/snappy, keep weight light and form perfect

Workout

18:00 CAP

Metcon (4 Rounds for time)

4 rounds (each for time):

10 Shoulder to OH 135/95

20 Wall ball shots 25/20 10’/9’

30 lunges (walking or in place) w/ 1 DB OH, switch arms at 15 steps (45/25)

1:00 rest after each round
INT: S2OH (115/75) / WBS (20/14) / walking lunge w/ DB (30/15)

NOV: S2OH (95/65) / WBS (14/10) / walking lunge (no weight)

GOAL = all 4 sets within 3-5 secs of each other, each set between 2:15-3:00 work time

Mobility

Triceps smash 3-4:00/side (roll over triceps with arm extended, bent, and both directions)