Lift 9/1

1
Jun

Lift 9/1

Community Fitness Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

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

add 5 lbs to each if you had 2 or fewer misses during 5/1

Clean and Jerk (same as above)

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

add 5 if you did 6+ reps during 5/1

Metcon (AMRAP – Reps)

B-Fit

A.

Four sets of:

Front Squat x 6 reps @ 2111

Rest 30 seconds

Goblet or Double Goblet Walking Lunges x 16 reps

Rest 30 seconds

Push-Ups x 20 reps @ 1011

Rest 30 seconds

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

Rest 60-90 seconds

B.

Five sets for max reps of:

30 seconds of Ring Dips

Rest 30 seconds

30 seconds of Box Jumps (24″/20″)

Rest 30 seconds

30 seconds of Russian Kettlebell Swings

Rest 90 seconds