CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

27 Squats protocol

10 pike presses

Weightlifting

Shoulder Press (5 @ 55/65%, 5+ @ 75%)

Back Squat (5 @ 55/65%, 5+ @ 75%)

Metcon

Metcon (Time)

4 rounds:

10 Dumbbell Step-ups 50/35 24/20″

15 Box Jump Overs 24/20″

20 Dumbbell Power Snatch 50/35

For the dumbbell step-ups, start with two dumbbells, one in each hand, and step up onto the box and back down. Alternate legs. Once the 10 reps are complete, drop the dumbbells and perform the jump overs without weights.
Core

21-15-9:

Knees to Elbows

GHD Sit-ups

Metcon (Time)

B-Fit

6 Rounds:

10 Dumbbell Step-ups 40/25

15 Box Jump Overs 24/20″