CrossFit Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 300 m Row
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Weightlifting
Back Squat (5 @ 65,70,75,80%)
Front Squat (4 x 5 @ 65%)
Metcon (AMRAP – Reps)
4 min AMRAP:
15 Toes to Bar
10 Deadlifts 135/85
5 Squat Clean 135/85
2 min Rest
4 min AMRAP:
15 Toes to Bar
10 Deadlifts 185/125
5 Squat Clean 185/125
2 min Rest
4 min AMRAP:
15 Toes to Bar
10 Deadlifts 225/145
5 Squat Clean 225/145
Metcon (Weight)
B-Fit
1) Deadlift – build to heavy double
2) EMOM 10
Minute A: 5 Deadlifts + 5 Bar Facing Burpees
Minute B: 30s Deadlift Hold
*Go 70% of heavy double