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160419

19
Apr

160419

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

hang clean & jerk (5 x 3 ascending)

Weightlifting

Push Press behind the neck (4 x 5 ascending)

Superset with 4 x 5 tempo ring dips(3 sec in each position)

Metcon (AMRAP – Rounds and Reps)

14 min:

14 KB Thrusters 53/35

14 T2B

Metcon

Metcon (AMRAP – Reps)

B-Fit

In teams of 3…

1 min assault bike sprint with a running clock (1 person works at a time; each person sprints 1 min for max cals)

1 min rest after all 3 have ridden.

3 min AMRAP gym sprint relay (1 person works at a time; each person runs down and back; continue AMRAP for 3 min).

1 min rest.

Repeat the bike sprints.

1 min rest.

Repeat the 3 min AMRAP gym sprint relay, except with burpee broad jumps (1 person works at a time; each person does 1 length of burpee broad jumps and jogs back to their team mates).

1 min rest.

Repeat the bike sprints.

1 min rest.

Repeat 3 min AMRAP gym sprint relay (with running).

Score is cals + plus lengths.

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