CrossFit 405, CrossFit 405 South – CrossFit
Line drills: high knees, butt kickers, walking Sampson, inchworm to cobra, toe walks, heel walks, kick to handstand
With plates: front/lateral raise, external rotation, press
Kick to wall
Hold on wall
Walk around box
Handstand walking for those proficient in HSPU
WBS: with the heavier weight really focus on driving through the legs.
C & j: again heavier weight so we want to focus on using every bit of power from the hips that we can. So use the jump to help get some power, with the feet going back and out.
3 rounds 18:00 cap
400m run w/ med ball (30/20)
10 wall ball shots (30/20)
10 clean and jerks (155/105)
INT: run w/ wb 25/14, wb 25/14, c & j 125/90
NOV: run/ wb modify load, hang clean+Push press
Not looking for all out effort on this one, but more consistency between rounds. I would like to see athletes use a weight they are not used to, heavier than normal for both wb and barbell.