CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

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

Teach (15-25:00)

– row technique

– Pull up (the kip vs. strict)

– push up and air squat STANDARDS

– Power clean

Strength

(25-35:00)

AD/IN: Power Clean ((TnG) build to MODERATE 3 rep in 8:00)

BLD: Segmented Clean DL + Hang power clean (EMOM 8:00; 1 Seg. CL DL + 3 HPC)

Metcon

(40-60:00)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00 @ 80-85%

Row 25/20 cals

10 pull ups

3 rounds of “The Chief”

1 round of “The Chief”:

3 power cleans (135/95)

6 push ups

9 air squats
INT: hanging straight leg raise / PC (115/75)

BUILD: 4-count flutter kicks / HPC (95/65)

Notes:

**Today is a longer pacing workout; choose a good pace on rower that you can hold for entire workout

**weight on bar should be something you can go unbroken each set of 3 rounds of the Chief,

**Today with 2 “easier” bodyweight movements, focus on performing each rep in the workout as perfectly as possibly and hit the movement standards with intent for ALL REPS.