190527

26
May

190527

Community Fitness Barbending – CrossFit

Warm-up

FBB Lower Body Prep (No Measure)

3 Rounds:

10 quadruped thoracic rotations

6 box step downs/side(5 second lowering)

10 jefferson curls

Weightlifting

Sumo Deadlift (2 x 5, 1 x AMRAP @ new work weight)

up to 7 reps add 5 lbs next week

up to 9 reps add 10 lbs

10+ reps add 15 lbs

Snatch Grip Deadlift (3 x 5 @ 100% snatch)

super with 5-8 strict pull-ups

Banded KB Swing (3 x 15 AHAP + band tension)

super with 5-8 strict pull-ups

Unilateral Hip Extension (3 x 10/side @ 31×1)

super with 5-8 strict pull-ups