CF 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
plank sans bands

Weightlifting

2 Low Hang Power Cleans + 1 Push Jerk (EOMOM x 5 ascending from 50% Power Clean)

Metcon

Dirt Nap (Time)

3 Rounds:

15 Hang Squat Cleans 115/85

15 Lateral Barbell Burpees

Metcon (No Measure)

No Equipment WOD

EMOM x 40:

1) 5 Air Squats + 5 Jump Squats

2) 5 Push-ups + 5 Plyo Push-ups

3) 5 Sit-ups + 5 V-ups

4) 5 Pike Presses @ 30X0 Tempo