190420

19
Apr

190420

Community Fitness Barbending – CrossFit

Warm-up

FBB Olympic Power (No Measure)

1 mile air bike

3 Rounds:

4 tall kneeling KB Press/side

4 tall kneeling KB Push Press/side

12 KB Russian Twist

Weightlifting

Power Snatch (15 minutes to build to a heavy T & G triple)

Metcon (4 Rounds for reps)

3 Rounds:

:30 Clean & Jerk 115/80

:30 burpees

:30 Russian KBS 70/53

:30 air bike/rower for cals

*rest 4 minutes between rounds *
strive to complete RDS consistent or even achieve positive splits – bring the intensity

Metcon (Time)

B-Fit

40 WB 20/14

row 500/400m

30 WB

row 500/400m

20 WB

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Bootcamp