8
Nov
161109
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Clean and Jerk (3 @ 60%, 3 @ 70%, 3 x 3 @ 75%)
all touch & go starting from the hi hang down on 1st rep
Metcon
Metcon (Time)
1 Round:
800 Meter Row
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Row
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Row
20 DU, 9 HPC (135/95)
Metcon (Time)
B-Fit
800m run
30 deadlifts
150 double unders (sub jump tucks).
Deadlifts should be completed in 3 or 4 sets max.