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23
Apr

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Community Fitness Barbending – CrossFit

Stable shoulders (No Measure)

Using a single light to moderate KB perform;

TGU – 3 R/L

Windmill – 5 R/L

Arm bar – 5 R/L

Press – 5 R/L

Unilateral Russian swing – 10 R/L

Halo – 5 R/L

Snatch – 5 R/L

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

Metcon (AMRAP – Reps)

5 Min Ladder of 3-6-9-12 etc

Power snatch 115/75

burpees

rest 2 min then

5 Min Ladder of 3-6-9-12 etc

OHS 115/75

T2B
work on ice cream scooper, sphynx dip & palms forward push-ups

Metcon (Time)

B-Fit

A.

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011

(stick to the tempo – 3 second descent)

Station 2 – DB/BB bent Row x 8 reps @ 2111

(get as horizontal as possible)

Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111

B.

Three rounds for time of:

5 Renegade Rows

10 Hi-plank K2E

20 Walking Lunges with DBs

(use the same weight DB as you choose for Renegade Rows)