180409

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Hang Power Snatch (4 x 5 @ 75% Pwr Snatch across)

Deadlift (4 x 10 @ 70% across)

DB 3-pt. row (4 x 10 across)

super w/deads

Pull-ups (4 x 10 )

super w/russ twist 4 x 10

then PLK w/weight transfer 4 x :30 on/:30 off

Metcon

Metcon (No Measure)

Conditioning:

6-10 sled pushes @ 225/275/325 alt. hi/low conga style

Metcon (Time)

B-Fit

1) dead/row superset

2)10 rounds or 22 min

10 thrusters (kbs or dbs)35/25

6 burpees

1 perry pull