9
Jun
180618
Community Fitness Barbending – CrossFit
Warm-up
Stable shoulders (No Measure)
Using a single light to moderate KB perform;
TGU – 3 R/L
Windmill – 5 R/L
Arm bar – 5 R/L
Press – 5 R/L
Unilateral Russian swing – 10 R/L
Halo – 5 R/L
Snatch – 5 R/L
Metcon
Metcon (Time)
For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
kipping permitted
Yoke Total (Total Weight)
yoke walk 50 ft (1 Rep Max)
Overhead Yoke carry (1 Rep Max)
Zercher Yoke carry (1 Rep Max)
overhead, zercher, & traditional carries * 50ft with no drops. Build to 1 RM for each & add totals of best efforts.