1
Jul
180702
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
1) 5 1/2 kneeling bottoms up KB press/arm
2) :20 hollow hold
3) single leg wall sit :15/side
Weightlifting
Power Clean + Push Press (5 x 1 + 5 every 2:30 ascending from 65% PP)
Type the details of the weightlifting
DB Bench Press (3 x 8 @ 22×1)
superset with chin over bar hold x :30-:45 seconds
Metcon
Metcon (Time)
3 Rounds:
20 Russian KBS AHAP
40ft low bar5 sled push 275/205
:60 unbroken ring Front Leaning rest
rest 1 minute
B-Fit same preceded by 5 x 5 DB Bench