CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean and Jerk (3 + 1 @ 60/65/70/75%)

Front Squat (5 x 4 @ 75%)

Metcon

Big Clean Complex (Weight)

6 Sets:

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk

*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds
start light & work AHAP for the day; it don’t count if you drop

Metcon (Time)

B-Fit

5 rounds:

Run 400 meters

30 abmat sit-ups

15 KB Deads Heavy AF