CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

Bootcamp

Complete the following flow for 3 Rounds:

1 – Plyo-push-up x 2

2 – Double KB Bent Row x 2

3 – Double KB Swing x 1

4 – Double KB Power Clean + Thruster x 1

5 – Double KB Hang Snatch x 1

6 – Overhead Reverse Lunge x 1/side
*5 times through the flow = 1 Round*

rest 1:30 Between Rounds

Weightlifting

Power Snatch (1 Every :90 x 6 ascending from 50%)

Metcon

Metcon (AMRAP – Reps)

12 minutes:

1 Front Squat 135/95

1 Strict Pull-up

2 Front Squats 135/95

2 Strict Pull-ups

3 Front Squats 135/95

3 Strict Pull-ups
Perf. – 105/75 (rack or floor) & RR 3 for 1 or Banded pull-up with 3 second eccentric

Accessory – Tabata alt. Hollow Hold & Hollow Rock

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD

45 Minutes:

100 Double Unders

40 Ground to Jump-n-touch

30 Alt. Single leg V-ups

30 Alt. Reverse Lunges

30 Alt. Shoulder Taps

30 Squat Thrusts