CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

3 position snatch (EMOM x 5 @ 50-65%)

hi hang, hang & floor
pick a single loading & focus on perfect positions

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Metcon (AMRAP – Rounds and Reps)

B-Fit – AMRAP 20:

30 Single Arm Dumbbell Push Press 35/25

45 Single Unders

30 Wallballs 14/10

45 Single Unders

Metcon (Time)

Bootcamp – With a Partner

100 HR push-ups

50 Syncro KBS 53/35

75 WB 20/14

50 Syncro KB Goblet Lunges

50 Pull-ups