160711

11
Jul

160711

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean (1 @ 75% EMOM x 9)

use running EMOM clock throughout

Power Snatch (1 @ 75% EMOM x 9 )

start at 12 min mark

Metcon

Metcon (Time)

4 x 20 unbroken deads at 225/155 rest as needed between efforts
start at 25:00 mark

Metcon (Distance)

5 x 1:40 on :20 off on rower
this is a preset on C2 monitor

Metcon (Time)

B-Fit

1) deadlift 8 x 2 ascending

2) in teams of 3 complete 200/140 cal on airdyne