3
May
160503
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
hang clean & jerk (5 x 3 ascending)
Push Press behind the neck (4 x 5 ascending)
superset with weighted dips 4 x 8
Metcon
Metcon (Time)
3 rounds of:
ME UB Muscle-Ups + 2 (after max UB set, rest :15 and perform 2 more reps)
10 KB Snatches (alternating) 70/53
7 Non-Rebounding Box Jumps (step down) 36/30″
Metcon (AMRAP – Reps)
B-Fit
In teams of two
5 min AMRAP
DB farmers carry 100′ AHAP alternating
rest 2 min
5 min AMRAP
DB Overhead carry 50′ AHAP alternating
rest 2 min
5 min AMRAP
100′ sled push AHAP alternating