CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice
followed by 4 x 3 seated box jumps

Weightlifting

Metcon

Hang Power Snatch + Hang Power Snatch Below the Knee (EMOM x 6 @ 70% Snatch)

Type the details of the weightlifting

Metcon (No Measure)

3 Rounds:

5 SL hip extensions/side with a 2 sec pause at top + :30 superman hold + 10 full extension jump lunges

Metcon (No Measure)

3 Rounds:

5 SL hip extensions/side with a 2 sec pause at top + :30 superman hold + 10 full extension jump lunges

Metcon (Time)

3 Rounds:

Row 15/12 cal

10 KB Snatch R 53/35

10 C2B pull-ups

airdyne 15/10 cal

10 KB Snatch L 53/35

10 TTB

Metcon (Time)

B-Fit

24-16-12-8

DB Snatch alternating 50/35

DB Goblet Squat

Ring Row