Lift 14/2

10
Jul

Lift 14/2

Community Fitness Barbending – CrossFit

(No Measure)

3 RDS of:

10m high knees

10m buttkicks

10m side shuffle R

10m side shuffle L

10m Hi Kicks

then 20 PVC pass thrus & PVC trun outs by :30 per side

Snatch (3 @ 65/75/85%)

add if you didnt miss

Power Clean (3 @ 65/75/85%)

see above

Front Squat (3 @ 65/75/3+ @ 85%)

add if you earned it

Metcon (AMRAP – Reps)

B-Fit

A.

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Roll to Candlestick x 10 reps

Station 2 – 30 seconds Handfstand Hold

Station 3 – 60 seconds of Hollow Body Hold

Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups

B.

Three sets for max reps of:

60 seconds of Burpees

Rest 60 seconds

60 seconds of Box Jump or Step-Overs

Rest 60 seconds

60 seconds of Dumbbell Plank Rows

(hold push-up position, row left, row right…repeat)

Rest 60 seconds

60 seconds of v-ups

Rest 60 seconds