CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

Warm-up

• 500 m Row

2 rounds:

• 30 sec Goblet Squat Hold 70/53

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Goblet Squat Hold 70/53

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

Power Snatch + Hang Snatch + OHS (EOMOM x 5 ascending from 60%)

Type the details of the weightlifting

Power Clean + Hang Squat Clean + Push Jerk + Split Jerk (EOMOM x 5 ascending from 60% power like above)

Metcon

Metcon (Time)

21-15-9-15-21:

Box Jumps 24/20”

Wall Balls 20/14

Ring Dips
18 min cap

finisher – 50 DB hammer curls

Metcon (Time)

B-Fit

15-10-5 of:

DB Hang Clean n Jerk moderate

Toes to Bar/rings

1min Rest then:

9-7-5 of:

DB Hang Clean n Jerk heavy

Toes to Bar/rings