2
Nov
181103
Community Fitness Barbending – CrossFit
Warm-up
DOUBLE BURPEE (No Measure)
6 MIN AT MODERATE INTENSITY
30 DU/SINGLES
10 NO PUSH-UP BURPEES TO TARGET ABOVE REACH
Weightlifting
Bench Press (3 @ 60/70%, 3+ @ 80%)
accumulate 50 pull-ups along the way
Metcon
Metcon (AMRAP – Reps)
14 min:
2 Power Snatches 75/55
2 Air Squats
2 Push Jerks 75/55
2 Bar-Facing Burpees
4 Power Snatches 75/55
4 Air Squats
4 Push Jerks 75/55
4 Bar-Facing Burpees
… continue +2 rep pattern until time is up.
B-Fit swap Alt. DB Snatch & Push Press @ 30/20