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