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170104

3
Jan

170104

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch (2 @ 65/70/75%, 1 @ 80/90%)

Clean and Jerk (see above)

Back Squat (3 @ 60/70/75/80%, 2 x 2 @ 85%)

Metcon

22 (AMRAP – Rounds and Reps)

22 min:

22 Wallballs 20/14

22 Power Snatch 75/55

22 Box Jumps 24/20

22 Push Press 75/55

22 Calorie Row

Metcon (AMRAP – Rounds and Reps)

B-Fit

5 cycles of 3 Minutes Each:

3 DB Power Cleans 50/30

6 Push-Ups

9 Air Squats

Rest 1 Minute Between Each 3-Minute Cycle.

Finisher

3 rounds

20 leg raisers

20 sit-ups

20 hollow rocks

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