CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Big Clean Complex (Weight)

6 Sets:

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk

*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds
start @ 50% & build AHAP without breaking up the complex. QUALITY OVER LOADING!!!!! Performance athletes perform Power cleans

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD

4 Rounds for Quality:

5 Inchworms

15 Plank to Push-up

10 Bird Dogs

immediately into….

“Death by Burpee”