CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Intro, warm up, mobility (0-15:00)

Teach (15-20:00)

Strength

(20-40:00)

ADV: Clean (full) + Power Clean + Split Jerk (1.1.1 x 6 sets; build to MODERATE)

INT: Power Clean + Front Squat + Power Clean + Split Jerk (1.1.1.1 x 6 sets; build to MODERATE)

BLD: Hang Power Clean + push press + Hang Power Clean + Jerk (1.1.1.1 x 10 sets; Rest 1:00)

keep weight light, movement is priority. Looking for perfect reps today, so only go up in weight if form is dialed in

Metcon

(45-55:00)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00 @80-85%

7 thrusters (95/65)

7 lateral burpees over bar

21 double unders
Notes:

**Today is more about pacing to stay in the game on this shorter triplet.

**Choose a light weight for you (21+ reps when fresh)

**Choose a jump rope variation that allows you to keep moving through each round with few misses or stops (can be less DUs, or a combo of singles and doubles, or just singles.