CrossFit 405, CrossFit 405 South – CrossFit

Warm-up

Intro, warm up (0-12:00)

Teach (12-25:00)

Strength

25-45:00

A: Snatch Grip (BTN) Jerk + OHS (EMOM for 5:00; 2.1 (OHS @24X1))

empty bar/light loads here; movement focus

BUILD: SN grip push press + OHS @2011 (with PVC/Training bar/empty bar)

B: hang snatch pull + hang snatch high pull + hang squat snatch + snatch balance (EMOM 5:00; 1.1.1.1)

empty bar/light loads here; movement focus

BUILD: hang snatch pull + hang snatch high pull + hang power snatch + snatch balance; empty bar/light loads here; movement focus

C: Hang Snatch (build to a tough single in 10:00)

Hang squat snatch

BUILD: Hang power snatch; 3-5 reps every 90s; light load/focus on movement and speed.

Metcon

50-60:00

High Heels (AMRAP – Rounds and Reps)

AMRAP 9:00

10 hang squat snatch (75/55)

30 double unders
BUILD: 10 hang power snatch / 10 PVC pip OHS / 50 single unders

Notes:

**Stimulus wise, we are looking for a loading that we feel confident completing 25+ reps unbroken if we tried. On the lighter side today, which turns our focus to transitions and metabolic pacing. I want your first round and last round to be close to the same time. We are striving for consistency today!

**Be intentional and efficient on the light barbell and take that extra breath or 2 before you start each set of DU/SU to get your head and breathing ready for that set – having this break here allows us to stay centered and relaxed on the rope.