Dirk Diggler

18
Jun

Dirk Diggler

Community Fitness Barbending – CrossFit

DB SNATCH/PU (No Measure)

EMOM 6

10 ALT DB SNATCH 40/20

5 PULL-UP/JUMPING PU

Shoulder Press (5 @ 70,3 @ 80,1+ @ 90%)

Metcon (Time)

30 DBL KB Thrusters 53/35

200m run

20 DBL KB Thrusters

400m run

10 DBL KB Thrusters

600m run

Metcon (AMRAP – Reps)

B-Fit

A.

Four sets for max reps against a 3-minute running clock of:

Run 200 Meters

Max Reps Dumbbell Man-Makers

(push-up, power clean, push press)

Rest 2 minutes

B.

16 rounds tabata style of tire flips & tire jumps