201201

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″