14
May
150514
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
pause clean (5 x 3 ascending)
5 x 3 ascending
Metcon (Weight)
1a) 5 x Push Jerk + 2 Jerk Grip OHS – heaviest possible
1b) 5X2:00 Hollow/Arch Hold (switch every :30)
Metcon
Metcon (AMRAP – Reps)
4 rounds of:
1:00 ME Burpee Box Jump Overs 24/20″
1:00 ME T&G Clean & Jerks (anyhow) 155/105#
1:00 ME HS Walk
1:00 Rest
Metcon (Time)
B-Fit
5 Round Couplet:
Barbell curls x 12
Standing strict press x 12
5 Round Couplet:
Heavy AF DB bent over row x 10 per side.
DB bench x 10
100 dips
Scaled = diamond push-ups or dips on bench/tire.
10 min cap