CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Hang Power Snatch (4 x 3 across @ 75-80% snatch)

DB Contralateral RDL (10,8,8,6/side ascending)

Supinated Bent Over Row (10,8,8,6 reps acending)

super w/contra RDL

Unilateral Band Pulldown (10,8,8,6 reps/side ascending)

super w/KB wood chopper 4 x 10

then ice cream maker 4 x :30 on/:30 off

Metcon

Metcon (Time)

Conditioning:

5-10-5 cone drill

*6-10 attempts – score fastest time

Metcon (Time)

B-Fit

1) pulldowns above

2) 50 DB Snatches 50/35

30 walking lunges

40 snatches

30 walking lunges

30 snatches

30 walking lunges

20 snatches

30 walking lunges

10 snatches

30 walking lunges