26
Dec
171227
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
• 10 PVC Passthroughs
• 10 Leg Swings /leg
2 rounds:
• 10 Wall Balls 20/14
• 10 Mountain Climbers
3 rounds:
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
2 rounds:
• 10 Med Ball Lunges 20/14
• 10 Med Ball Thrusters 20/14
Weightlifting
3 position snatch (3 @ 60, 2 @ 75, 1 @ 70%)
hi hang, hang & floor
Power Clean + Front Squat + Jerk (3 of each @ 50%, 2 of each @ 60%, 1 of each @ 70%)
3 + 3 + 3 – 50
2 + 2 + 2 – 60
1 + 1 + 1 – 70%
Metcon
Metcon (Time)
3 rounds:
15 Double Kettlebell Deadlifts 70/53
15 Handstand Push-ups
15 Box Jump Overs 24/20”
10 minute cap
Core – 4 rounds:
15 Lying Leg Raises
10 GHD Hip Extensions
Metcon (Time)
B-Fit
4 Rounds:
400m Run
15 Box Jump Overs 24/20″
30 Russian KB Swings 70/53