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161219

18
Dec

161219

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch (2 @ 65/70%, 3 x 2 @ 75%, 3 x 1 @ 80%)

Clean and Jerk (see above)

Back Squat (3 @ 60/70%, 3 x 2 @ 75%, 2 x 2 @ 80%)

Metcon

Metcon (Time)

21-15-9

OHS 115/80

KBS 70/53
9 min cap

Metcon (AMRAP – Reps)

B-Fit

30 min EMOM

1st min AMRAP burpees to 12″ target.

2nd min AMRAP American KB swings.

3rd min rest.

Score is total combined reps.

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