23
May
160523
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
3 position snatch (1 @ 50/55/50/65%)
hi hang, hang & floor
Back Squat (4 x 5 ascending to near 5 RM)
superset with 5 strict TTB + 4 strict pull-ups + 3 MU
Metcon
Metcon (Time)
100 KB Snatches 53/35(50 per side apportioned anyhow)
200′ walking lunge with KB
Metcon (Time)
B-Fit
3 RDS:
20 hollow rocks
30 BJ 24/20″
400m sprint
*rest 1 min*