CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

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

Teach (15-25:00)

– snatch variations

– BMU progressions/modifications recap from yesterday

Strength

(25-45:00)

AD/IN: Metcon (Weight)

Every 4:00 complete:

3 sets of:

segmented snatch DL (2s pause at each stop) + hang snatch (full) + snatch (full); 1.1.1; (50, 55, 60% of snatch 1RM)
BUILD: seg. SN DL + HPS + OHS; 1.1.1 x 3 sets; keep weight light and focus on form and speed

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
INT: 10 PS (75/55) / 5 CTB or chin over bar pull ups

BUILD: 10 HPS (45/35) / 5 jumping pull ups or ring rows

Notes:

**This is an open tester; so push today. If BMU are not a skill you have yet, choose a variation that will challenge you but not slow you down very much today…ie if youa re doing jumping CTB pull ups, you can do them one at a time but all 5 pretty quickly to get back to barbell.