16/11/12

11
Nov

16/11/12

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch (2 T&G @ 60/70/75/80%)

Clean and Jerk (see above)

Back Squat (4 x 4 @ 80%)

Metcon

Metcon (AMRAP – Reps)

Teams of 3:

AMRAP 25:

50 Calorie Assault Bike /row

50 CJ (95/65)

50 Calorie Assault Bike /row

50 CJ (135/95)

50 Calorie Assault Bike/row

50 CJ (155/105)

50 Calorie Assault Bike/row

Max CJ (185/125)

Metcon (Time)

B-Fit

5 RDS

run 400m

20 push-ups

20 sit-ups

20 walking lunges