CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• Tabata Air Bike/Row

2 rounds:

• 10 PVC Around the World CW

• 10 PVC Around the World CCW

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

• 10 Push-ups

• 5 Strict Pull-ups

Weightlifting

Back Squat (Smolov week 1 day 3)

Metcon

Metcon (AMRAP – Reps)

10 min EMOM:

­3 Snatch 135/95

6 Cleans 135/95

Max Toes-to-bar

*score TTB only*
Accessory work –

Bench Press

• 3 x 5 @ 75%

20-15-10:

Incline DB Bench Press

Ring Rows

Metcon (Time)

B-FIt

3 Rounds:

300m Run

21 deadlifts 185/125