CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

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

Front Squat (4 x 5 @ 65%)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Hang Power Cleans + Push Jerks* (135/95#)

*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.
15 min cap

Metcon (Time)

B-Fit

6 RDS

250m row

8 box jumps or step ups

12 ring dips or push-ups

16 weighted walking lunges (suitcase style)

Clean Pull (4 x 3 @ 85%)

extra performance