Barbell Class 2/9/2019

Score Type:: Not Scored

    15 min warm up on your own.  If you need more time, come early.                
(6 Min)    Jerk Dip + Split Jerk + Behind the neck Jerk dip + behind the neck Split jerk: (1+1+1+1) x 3 sets.    *in between sets perform DB Z Press x 10 reps.            
(9 Min)    Clean Pull + Squat Clean + Front Squat + Squat Clean + Split Jerk: (1+1+1+1+1) x 3 working sets.                
(9 Min)    Clean and jerk: 3 singles.                
(5 Min)    Clean Pull: 4×3. heavy but fast (EMOM)                
(After Class)    3 sets:     GHD sit ups x 15            
                                            DB Bench x 15            
                                            Banded Torso Twist x 10 each side            
    (From http://crossfitweightlifting.com)                
                   
   
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CFBY 2/9/2019

Score Type:: Total Time

3 Person teams                
    12k Row                

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AB 2/9/2019

Score Type:: Not Scored

4 Rounds    
2 Min    Moderate +3
1 Min     Rest
4 Rounds    
1 Min    Moderate +5
1 Min    Slow
4 Rounds    
15 Sec     Sprint
1 Min     Rest


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Comments

Runaway (Radostina) Koleva

Runaway (Radostina) Koleva 5 months ago / Reply

CFBY 2/9/2019: 46:48.8
Notes: With Glenn and Andrew. Rowing challenge

Tracey Clarke

Tracey Clarke 5 months ago / Reply

CFBY 2/9/2019: 44:30.9
Notes: We won 2nd place!!!!

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