CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

3 rounds:

• 10 m Walking Lunges

• 10 Dumbbell Thrusters 20/10#

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

Clean and Jerk (5 @ 40,50,60%)

Shoulder Press (see above)

Metcon

Metcon (Time)

150 Kettlebell Swings 53/35

Each break (the kettlebell is put down and/or stops swinging), athlete must perform:

300 m Run or 200m hose drag/naked yoke carry
15 min cap

Accessory work –

5 rounds:

1 Push Press

1 Push Jerk

1 Split Jerk

12-10-8:

Dumbbell Rear Delt Row

Side Lateral Raise

Metcon (Time)

B-Fit

With a partner complete 100 deadlifts. One works while one holds top of pullup/RR. EMOM both partners complete 10 air squats.