CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Intro, Warm up (0-15:00)

Teach (15-25:00)

INCLUDE some technique work:

3-5 sets: hang clean pull + low hang power clean + jerk

Strength

25-40:00

AD/IN: Hang Power Clean + Power Clean + Jerk (8 sets x 1 rep every 75s)

build from 70% to something moderately tough, not 1RM; still want movement priority today

BLD: CL DL + Hang Power Clean + push press (8 sets x 2-3 reps every 75s)

build small every 2 sets

Metcon

40-60:00

Lurong Summer 2019 Benchmark (L3) (AMRAP – Rounds and Reps)

ROUND 1

20 Box Jump Overs 30″/24″

15 Toes to Bar

10 Clean & Jerks (155/105)

ROUND 2

20 Box Jump Overs 30″/24″

15 Toes to Bar

10 Clean & Jerks 185/125.

ROUND 3

20 Box Jump Overs 30″/24″

15 Toes to Bar

10 Clean & Jerks 205/145

ROUND 4

20 Box Jump Overs 30″/24″

15 Toes to Bar

AMRAP Clean & Jerks 225/155
INT: (Level 2) BJOs (24/20) / Anchored T2B / C&J (95-115-135-155 & 55-70-85-105)

BUILD: (Level 1) BJOs (20″/14″) / sit ups / C&J (55-75-95-115 & 35-55-70-85)

Notes

**If re-doing this workout from 5 weeks ago, do same level!

**If you complete Round 1 in under 4:00 you get a 4:00 time extension, same with round 2 (under 8:00), Round 3 (under 12:00) and so on.

**If you get to Round 4, time stops at 16:00 and after you complete your BJOs and T2B you will AMRAP the last bar weight until time is called.

**Athletes do not have to wait for 4:00 to start next round, you can go right into it.