CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean (15 minutes to find a heavy triple)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

30 Double Unders

10 Power Cleans 155/105

30 Double Unders

10 Lateral Barbell Burpees
Performance – 115/85 & 45 singles

Accessory – Unilateral Hip Extension 3 x 8/side

Metcon (AMRAP – Rounds and Reps)

Home No Equipment WOD

20 Minute Ladder:

1 Air Squat

1 Push-up

1 Sit-up

Then 2 of each, 3 of each…

Metcon (AMRAP – Reps)

Home Zoom WOD:

EMOM x 8:

Odd – 1/2 Kneeling Press R x 6-12

Even – 1/2 Kneeling Press L x 6-12

12 Minutes:

2 Dumbbell Power Cleans/side

2 Dumbbell Thrusters/side

30 Double Unders/ toe taps/45 Single Unders

4 Dumbbell Power Cleans/side

4 Dumbbell Thrusters/side

30 Double Unders/Toe Taps/ 45 Single Unders

6 Dumbbell Power Cleans/side

6 Dumbbell Thrusters/side

30 Double Unders/Toe Taps/ 45 Single Unders

…

Continue to Add (2) Reps to Dumbbell Movements Per Round