CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

2 rounds:

• 30 sec Side Lunge Stretch Right

• 30 sec Side Lunge Stretch Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

Weightlifting

Snatch (5 x 1 EMOM ascending from 50%)

rest 2 min then

3 position clean (see above)

HH, hang & floor

Metcon

Metcon (Time)

5 rounds:

9 Chest-to-bar Pull-ups

9 Deadlifts 225/155

9 Box Jumps 30/24”
10 min cap

Accessory work –

Push Press

3 x 5 @ 75%

3 sets:

3 Romanian Deadlifts

3 Clean Grip Shrugs @ same as above

Metcon (Time)

B-Fit

33-27-21-15-9

calorie row/air bike

DB Snatch alternating 40/30