180605

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Muscle Snatch (4 x 4 across @ 50-65% power snatch)

KB Front Rack Step-ups (12,10,8,6 reps/side ascending)

use a 20″ box

weighted dips (12/10/8/6 reps ascending)

Type the details of the gymnastics
super w/step-up

use matadors – no rings

Push Press (12 – 65%, 10 – 70%, 8 – 75%, 6 – 80%)

super with DB wood chop 4 x 8

then 4 x :30 on/:30 off HS hold nose & toes only on wall

Metcon (Time)

B-Fit

1) step-up/dip superset

2) 50 push-ups

100 sit-ups

*EMOM 4 burpees*