8
Apr
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