20
Dec
181221
Community Fitness Barbending – CrossFit
Warm-up
Push/Pull (No Measure)
3RDS NOT FOR TIME
ROW 250m
15 push-ups
Weightlifting
Thruster (5 @ 55,65,5+ @ 75% +10 lbs per set)
Deadlift (5 @ 55,65,5+ @ 75% + 10-20 lbs per set)
Metcon
Metcon (Time)
10 Squat Snatches 75/55
10/8 cal air bike
8 Squat Snatches 95/65
10/8 cal air bike
6 Squat Snatches 115/75
10/8 cal air bike
4 Squat Snatches 135/95
10/8 cal air bike
2 Squat Snatches 155/105
B-Fit with 250m row & KB snatches per arm @:
26/18
35/26
44/35
53/44
62/44