CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/row

3 rounds:

• 40 sec Thoracic Spine BB Stretch

• 20 sec Pigeon Pose Right

• 20 sec Pigeon Pose Left

• 20 sec Spiderman Lunge Right

• 20 sec Spiderman Lunge Left

2 rounds:

• 15 PVC Good Mornings

• 15 PVC Overhead Squats

Weightlifting

snatch pull + snatch (5 x 2 + 1 ascending from 60% EMOM)

Power Clean + Clean (see above)

Push Press + Push Jerk + Split Jerk (3 x 1 ascending from 80%)

Type the details of the weightlifting

Metcon

Metcon (AMRAP – Reps)

7 min:

3 Power Snatches 95/65

3 Lateral Burpees over Bar

6 Power Snatches 95/65

6 Lateral Burpees over Bar

9 Power Snatches 95/65

9 Lateral Burpees over Bar etc

Metcon (Time)

B-Fit

1) Back Squat 5 x 3 across Heavy AF

2) 4 RDS:

15 back squats at 50% above from rack

10 Push Press – BB or DB if need be

15 pull-ups/RR