Lift 12/1

22
Jun

Lift 12/1

Community Fitness Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Power Snatch (5 @ 40/50/60%)

regular deload protocol all week – add 5

Clean and Jerk (see above)

Back Squat (see above)

core – 4 rds of 10 romanian deads 135/85 & 10 GHDSU

Metcon (Time)

B-Fit

A.

Three rounds of:

Double Kettlebell Front Squat x 10 reps

Rest 60 seconds

Dumbbell Bench Press x 10 reps

Rest 60 seconds

V-Ups x 20 reps

Rest 60 seconds

B.

For time:

Run 800 Meters

immediately followed by…

Five rounds of:

12 Push-Ups

12 Box Jump-Overs

immediately followed by…

Row 1000 Meters