CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Snatch (4 x 3 @ 85%)

Sumo Deadlift (10 @ 70, 2 x 8 @ 75,6 @ 80%)

Landmine bent row (10,8,8,6 ascending)

super w/sumos

Chin-up (4 x 10)

super with banded rotations 4 x 10

then supine bridge 4 x :30 on/:30 off

Metcon

Metcon (Weight)

Conditioning – 2 KB’s

unilateral KB dead R + unilateral dead L + dual clean + dual snatch

4 x 1:00 on/:30 off

Metcon (Time)

B-Fit

1) dead/row super

2) 50 plate overhead walking lunges.

40 toes thru rings

30 Russian swings HEAVY.

20 pull-ups

10 DB strict press HEAVY