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