16
Jul
180717
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Long Jump (4 x 3)
Weightlifting
Power Clean + Hang Power Clean + Front Squat (6 x 1 + 1 + 3 ascending from 60% PC E3MOM)
super with 1 legless rope climb/2 rope climbs within 3 minute window
Metcon
Metcon (AMRAP – Reps)
8 minutes:
3 Ring MU
12 deadlifts 225/155
50 Dubs
directly into 8 Minutes:
row 20/air bike 15 cal
50ft OH Yoke Walk(every 10ft = 1 rep)
7 C2B pull-ups
Metcon (Time)
B-Fit
For Time (25 Minute Cap):
400 Meter Sand Bag/plate Run
50 DB Deadlifts 40/25
400 Meter Sand Bag/plate Run
40 DB Hang Power Cleans 40/25
400 Meter Sand Bag/plate Run
30 DB Goblet Squats 40/25
400 Meter Sand Bag/plate Run
20 DB Push Press 40/25
400 Meter Sand Bag/plate Run
10 DB Thrusters 40/25