Lift 17/1

27
Jul

Lift 17/1

Community Fitness Barbending – CrossFit

the final 5-3-1 cycle begins…

Open mobility (No Measure)

10 min of coaches choice

Power Snatch (5 @ 60/70/80% +5)

Clean and Jerk (see above)

Back Squat (5 @ 60/70, 5+ @ 80%)

Metcon (No Measure)

Workout of the Day

B-Fit

A.

Every 90 seconds, for 30 minutes (5 sets of each station):

Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg

Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps

Station 3 – Supine Ring Row x 10-12

Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)

B.

Three sets of:

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 30 seconds

Couch Stretch x 90 seconds each leg

Rest 30 seconds