161116

15
Nov

161116

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean (3 @ 60/70/75%, 2 x 2 @ 80% T&G)

Front Squat (3 @ 78%, 1 @ 83, 3 @ 78, 1 @ 85, 3 @ 78, 1 2 87%)

Metcon

Metcon (Time)

1000m Row

100 DU

50 Wall Balls 20/14

100 DU

1000m Row

Metcon (Time)

B-Fit

21-15-9-15-21

Sumo deadlift high pull.

40 DU/tuck jumps after each set of high pulls.

Sumo deadlift high pull weight: barbell or KB.

Women 45-75

Men 65-95