22
Nov
161123
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Snatch Balance (3 x 3 @ 65%)
Hang Snatch (5 x 3 @ 65% snatch)
Back Squat (5 @ 80, 1 @ 85, 5 @ 80. 1 @ 88, 5 @ 80, 1 @ 91%)
Metcon
Metcon (Time)
3 Rounds:
21 Calorie Row
15 Burpees Over Bar
9 Squat Snatches 115/80
12 min cap
Metcon (AMRAP – Rounds)
B-Fit
30 Minutes of:-
Start a clock and do each task as quickly as possible.
At the top of the first minute—70 feet of burpee broad jumps
At the top of the second minute—3 Atlas Stones to Shoulder
At the top of the third minute—6 DB thrusters