CrossFit 405, CrossFit 405 South – CrossFit
Warm up (0-12:00)
7 Calorie Bike
5 Toes to Bar
3 Hang Power Snatches
4 Rounds for time @ CONSISTENT pace
15/12 cals AB (or Row)
15 Toes to Bar
9 Hang Power Snatch (95/65)
INT: AB, hanging straight leg raises (as high as possible), HPS
NOV: AB or row, ab mat sit ups, HPS
** The weight on the barbell should be a load that athletes could complete 21+ repetitions unbroken when fresh.
**Within the workout today, the goal is to complete every round of hang power snatches unbroken AND keep each rounds split time the same!
Barbell roll out forearms + some shoulder stretching (internal and external rotation)