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161210

9
Dec

161210

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Hang Clean (5×3 at 70% – from mid thigh, drop from the top)

Front Squat (3 @ 82, 1 @ 88, 3 @ 82, 1 @ 90, 3 @ 82, 1 @ 93%)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min:

15 Wallballs 20/14

15 KB Swings 53/35

12 TTB

12 Thrusters 95/65

Metcon (AMRAP – Rounds and Reps)

B-Fit

Bench press 5 x 5 (20 min max).

WOD: with a partner

16 min AMRAP

20 wall balls

10 deadlifts

Partner A does 20 wall balls. Then partner B does 20 wall balls. Partner A does 10 deadlifts and then partner B follows. This completes one round.

Deadlift weight should be a hard set of 10 reps touch n go.

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