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160430

30
Apr

160430

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

pause clean (5 x 3 ascending)

5 x 3 ascending

Metcon (Weight)

1a) 5X3 Power/Push Jerk + 2 Jerk Grip OHS – heaviest possible

1b) 5X2:00 Hollow/Arch Hold (rotate every :30, this should be UB)

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (AMRAP – Reps)

B-Fit

Dumbbell “Lynne”

5 RDS

DB bench press for max reps

pull-ups for max reps

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