CrossFit 405, CrossFit 405 South – CrossFit


Intro, warm up (0-12:00)

Teach (12-20:00)


metcon prep (20-30:00)

3 rounds:

8/6 cal AB

4 Bar Facing Burpees

2 Power snatches

Rest ~2:00



Metcon (5 Rounds for time)

Metcon (35-55:00)

Every 4:00 x 5 rounds

12/9 cal AB

9 bar facing burpees

6 power snatch (135/95)
INT: AB / BFB / PS (95/65)

BUILD: AB / BFB / HPS (empty bar 65/45)


**Stimulus wise, we have a moderately heavy barbell at the end of each set – the 6 power snatches. We are looking for a load that we could cycle for 9+ repetitions when completely fresh, if we went for it. On the challenging side, but one that we are very confident we could complete in sets throughout the workout if we had to. Singles at a point inside this workout is by no means the wrong approach – but we want the barbell to be manageable enough so that we simply aren’t forced to.

**Today is a great opportunity to push the bike to capitalize on the exponential accumulation of calories. Recognizing that our rest is going to be limited between rounds, it is not an all-out sprint, but let’s get outside out comfort zone here, reminding ourselves that we are in training. We’d rather make a mistake here by pushing a bit too hard on the bike, than not hard enough.

**On the bar-facing burpees, a smooth, methodical pace is our aim. We are looking for an immediate transition to the barbell, so being a touch conservative on our pacing here to allow that will be important. If we see ourselves struggling some on the barbell loading, we want to pace these a little more.

**Finally, on power snatch, we are looking for an aggressive finish. We do not need to complete these six reps unbroken, but as the stimulus details above, we could if we had to on the first round.

**SCORING: each round is for time.