161114

13
Nov

161114

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch (2 @ 60%, 2 @ 70%, 3 x 3 @ 75%)

pause 3 seconds in hole on first rep of every set

Back Squat (5 @ 78%, 1 @ 83, 5 @ 78, 1 @ 86, 5 @ 78, 1 @ 89%)

Metcon

Metcon (Time)

42 cal row

21 OHS 95/65

30 cal row

15 pwr snatch

18 cal row

9 squat snatch
14 min cap

Metcon (Time)

B-Fit

7 RDS

7 high WB

7 burpees

7 DB hang squat cleans

7 burpees