CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 200 Single Unders

3 rounds:

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

3 rounds:

• 20 sec Pec Stretch w/ Band Right

• 20 sec Pec Stretch w/ Band Left

• 20 sec Pigeon Pose Right

• 20 sec Pigeon Pose Left

Weightlifting

Snatch (5 @ 40,50,60%)

Overhead Squat (see above)

Metcon

Metcon (AMRAP – Reps)

9 min Ladder:

3 Chest-to-bar Pull-ups

3 Power Snatches 95/65

6 Chest-to-bar Pull-ups

6 Power Snatches 95/65

9 Chest-to-bar Pull-ups

9 Power Snatches 95/65 etc…
Core – 21 – 15 – 9:

Mountain Climbers

Hollow Body Rocks

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
B-Fit preceded by Push Press 6 x 3 ascending