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