201130

30
Nov

201130

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 1/2 kneeling KB bottoms up press/side

:30 KB Goblet Squat hold

:15 two point plank/side

…then 400m run

Weightlifting

Power Clean + Front Squat + Push Press (15 minutes to build AHAP with good form)

MCI!!!!

DB Floor Press in Bridge (3 x 8 @ 30X0 AHAP)

superset with….

DB Gorilla Row (3 x 12-20 @ Floor Press loading)

10 minute cap on superset

Ring Dips (3 x 6-8 @ 22X0)

superset with :30 static Chin over bar hold

Perfromance – Close grip Push-ups(modify where appropriate) & RR Hold

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
No Equipment WOD – Retest from the summer