CrossFit 405, CrossFit 405 South – CrossFit
Intro, warm up, mobility (0-15:00)
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 (18.104.22.168 x 6 sets; build to MODERATE)
BLD: Hang Power Clean + push press + Hang Power Clean + Jerk (22.214.171.124 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 (AMRAP – Rounds and Reps)
AMRAP 10:00 @80-85%
7 thrusters (95/65)
7 lateral burpees over bar
21 double unders
**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.