170704

3
Jul

170704

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

2 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

3 rounds:

• 10 Jumping Jacks

• 10 Air Squats

Weightlifting

Clean and Jerk (5 @ 65, 3 2 75, 1+ @ 85%)

Shoulder Press (see above)

Metcon

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
Accessory work –

12-10-8:

Seated Barbell Military Press

Side Lateral Raise

12-10-8:

Barbell Shrug

Front Plate Raise

Metcon (Time)

B-Fit

1) DB Thruster 5 x 5 ascending

2) 7 Rounds:

7 burpees

7 Thrusters @ 80% heaviest above