CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

3 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

2 rounds:

• 10 PVC Good Mornings

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

Weightlifting

3 position snatch (5 x 1 EMOM ascending)

hi hang, hang & floor
rest 3 min then

Clean and Jerk (see above)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute:

30 Double Unders

10 Deadlifts 115/75

5 Hang Power Snatch 115/75
Accessory Work –

Shoulder Press

3 x 3 @ 80%

Metcon (Time)

B-Fit

5 Rounds:

24 Deadlifts 185/125

12 DB S2OH 50/35