CrossFit Barbending – CrossFit

Warm-up

FBB Olympic Prep (No Measure)

3 Rounds:

4 kneeling jump to vertical leap

4 unilateral DB Jerk Balance/side

4 unilateral DB Split Jerk/side

:30 banded high plank

Weightlifting

Push Jerk (15 minutes to build to a heavy triple)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

15 Slamballs

15 Box Jump Overs 24/20″

15 Push Jerks 135/95
Performance – 95/65

Accessory – Incline Bench Press 4 x 10 @ 30X0

Metcon (Time)

Home No Equipment WOD

3 Rounds:

25 Strict Pull-ups or 50 Hollow Arch Shoulder Slides

400 Meter Run

50 Sit-ups

800 Meter Run
Parks are Open as of this posting. Go Find a Bar!

Metcon (AMRAP – Rounds and Reps)

Home Zoom WOD

EMOM x 5:

3-6 DB Sotts Press/side

15 Minutes:

8 Dumbbell Hang Squat Cleans(4/side)

20 Double Unders/Lat Hops/ 30 Single Unders

8 Dumbbell Thrusters(4/side)

20 Double Unders