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.