The Punisher

3
Jun

The Punisher

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

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

add that weight if you earned it

Metcon (Time)

5 RDS;

10 burpee BJ overs 24/20″

10 KB snatch 53/35 (5R/5L)

10 KB goblet squats 53/35

Metcon (AMRAP – Rounds and Reps)

Workout of the Day

A.

Three rounds of:

Front Squat x 8-10 reps @ 3011

Rest 60 seconds

Dumbbell Bench Press x 8-10 reps @ 2011

Rest 60 seconds

V-Ups x 20 reps

Rest 60 seconds

B.

Four 3 minute rounds with one minute of rest in between:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats