CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds with empty bar:

5 snatch DL

5 snatch high pull

5 power snatch

5 OHS

B-Fit

500m row

.5 mile airdyne

20 windmill toe touches

10 plow to straddle stretch

Weightlifting

Snatch + Hang Squat Snatch + OHS (15 min to max out)

Back Squat (2 x 3 @ 85%, 2 x 8 @ 70%)

Metcon

Metcon (Time)

20 deficit HSPU 2/1 45

40 Knee 2 Elbow

60 KBS 70/53

80 Dubs

Metcon (Time)

B-Fit

5 Rounds:

40 Banded Good Mornings

30 AbMat Sit-Ups

200 Meter Empty Prowler Push