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160616

16
Jun

160616

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

3 position snatch (3 @ 70%,2 @ 75%, 2 @ 70%)

hi hang, hang & floor
record heaviest set

Metcon

Metcon (AMRAP – Reps)

in a 10 minute window run 1 mile + max C & J 135/95

rest 3 min then

in a 4 minute window

run 400m then max thrusters 135/95

Metcon (Time)

B-Fit

800m run buy in then

8 RDS

8 DB/KB push jerks AHAP

8 DB/KB Front Squats(same load)

800m cah out

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