CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

18:00

AMRAP 5:00 @ warm up pace

15 double unders or 30 single unders

15 sit ups

10 jump squats

5 ring rows

+

Banded super front rack 1:30/side

+

Empty bar CL RDL, CL high pull, muscle clean, FS, push press/jerk

Strength

ADV: Power Clean & Jerk (build to moderate triple in 15:00)

Shoot for TnG reps

NOV: CL DL + Hang Power Clean + push press (1.2.3 x 5 sets; rest 1:30-2:00)

Workout

Metcon (Time)

“Bar Fight”

For time (15:00 CAP)

12 clean and jerks (MAX load 185/115)

Then 2 rounds of

15 T2B

12 CTB pull ups

Then

12 clean and jerks
INT: clean and jerk + 15 HKR & 12 pull ups

NOV: hang power clean & push press + anchored T2B & ring row

Mobility

Foam roll lats + lax ball tissue work on traps

Summer Time Accessory Work

Metcon (No Measure)

4×8/8 Dumbbell Step Ups

4×8 Elevated Ring Rows

4×8 Heavy Dumbbell Shrugs