161121

20
Nov

161121

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch (2 @ 60/70/75/80%)

Clean and Jerk (see above)

Back Squat (4 @ 79%,1 @ 84, 4 @ 79, 1 @ 87, 4 @ 79, 1 @ 90%)

Metcon

Metcon (Time)

30 CTB

400 Meter Run

15 Squat Cleans 135/95

400 Meter Run

15 Squat Cleans

400m Run

30 CTB
16 min cap

Metcon (Time)

B-Fit

1) back squat 3 x 5 across

2) 10 RDS

200m run

15 push-ups