CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

3 position clean (1 @ 55/60/65/70%)

HH, hang & floor
perform a DBL at each position like yesterday

Push Press behind the neck (4 x 3 + 2 OHS ascending)

superset with 4 x 8 paused strict ring dips(3 sec)

Metcon

Metcon (Time)

5 RDS:

4 T&G Power Clean & jerks 155/105

run 200m

4 strict pullups

3 Bar MU

*increase load by 10# each RD until you have to break up reps.

Metcon (No Measure)

B-Fit

4 RDS

diamond pushup x 12

DB bent rows x 8

then 4 RDS

DB strict press x 8

DB curls x 8

then 4 RDS

DB lateral raise x 8

DB front raise x 8

in between couplets perform ME set of pull-ups