CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

(0-12:00)

400m run

+

10 air squats

5 push up to down dog

10 lunges each leg

5 push up to down dog

Mobility (5-8:00)

3:00 on wall with lax ball

Barbell prep (9-12:00)

5 snatch grip rdl

5 hang power snatch

5 snatch grip push press (BTN)

5 OHS

5 Snatch balance

Strength

(15-30:00)

Metcon (Weight)

EMOTM for 15:00

0-5:00 = 3 TnG reps 55-65%

5-10:00 = 2 TnG reps 65-75%

10-15:00 = 1 rep 75-85%
ADV: full snatch

INT: power snatch

NOV: hang power 3-5 reps x all 15 mins; small build if form is good

Notes:

**Performed as one EMOTM just building every 5 sets.

**Goal here is to end decently heavy. Not heavy enough to miss but make sure you have to think about the lift.

**SCORE is weight on bar for last 5 rounds

Workout

(35-60:00)

Metcon (Time)

4 rounds NFT

5 push ups @31X1

10 barbell good mornings @30X1

15 banded walks (steps each direction)

20 banded pull aparts
**Priority today is perfect form and tempo NOT Time to complete.

**Treat today as more of an accessory day between tough tester days.

Mobility

couch stretch + shoulder w/ Lax ball