29
Apr
180430
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Snatch High Pull (4 x 3 @ 80-85% snatch)
Type the details of the weightlifting
Sumo Deadlift (10 @ 70, 2 x 8 @ 75, 6 @ 80%)
Landmine bent row (10,8,8,6 ascending)
super with sumos
Chin-up (10,8,8,6 reps)
super with band 1/2 kneeling reverse wood chopper 4 x 10
then 4 x :30 on/:30 off plank wt. transfer
Metcon
Metcon (No Measure)
Conditioning
4 x 1:00 on/:30 off
row right + row left +snatch/ Rev lunge R + snatch/ Rev lunge L
Metcon (Time)
B-Fit
1) Sumo/landmine combo
2) 5 rounds:
300m row
5 tire flips
3 wall walks