160714

14
Jul

160714

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean and Jerk (1 EMOM x 10 ascending from 60%)

Front Squat (3 x 3 @ 85%)

superset with 5 bar MU + 5 C2BPU

Front Squat (3 x 3 @ 85%)

superset with 5 bar MU + 5 C2BPU

Metcon

Metcon (Time)

21-15-9

Hang Pwr clean 155/105

Front squat 155/105

Push Jerk 155/105

pull-up

HSPU

*20 min cap*

Metcon (AMRAP – Reps)

B-Fit

1) Front Squat 6 x 3 ascending

2) Tabata DB Front squat (use around 50% best barbell squat)

followed immediately by tabata burpee for total reps