1
Dec
201201
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Hang Power Clean Below Knee (2 x 4 @ 60%, 2 x 3 @ 70%, 2 x 2 @ 80% EOMOM)
Superset with 3 tall Box Jumps
Stability & mechanics focus – SPEED KILLZ!!!!!!!!!
Metcon
Metcon (Time)
3 Rounds:
21 Calorie Machine
15 Russian Kettlebell Swings 70/53
9 Burpee Box Jumps 24/20″
Perf. – 53/35
RX+ – 88/70 & 30/24″