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