CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Hang Power Clean (4 x 3 across @ 75-80% Pwr Clean)

Front Squat (10 @ 70, 2 x 8 @ 75, 6 @ 80%)

KB Alt. Floor Press in Bridge (10,8,8,6/side ascending)

super w/ front squat

Shoulder Press (10 @ 70, 2 x 8 @ 75, 6 @ 80%)

super w/MB over shoulder toss 4 x 10

then side plank 4 x :30 on/:30 off

Metcon

Metcon (No Measure)

Conditioning:

KB curl + squat + Halo R/L

4 rounds

1:00 on/:30 off

Metcon (Time)

B-Fit

1) Front Squat/floor press super

2) 75 high WB’s 20/14 to 12/10′ line