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
scale tuck jumps to 4 x 2 reverse lunges + tuck jump

Weightlifting

Power Clean + Push Press + Push Jerk + Split Jerk (Every :90 x 8 ascending)

start @ 50% of weakest link & add no more than 5-10 lbs/set – MCI!!!!

Metcon

Metcon (Time)

5-10-15-15-10-5:

Hang Power Clean 95/65

Strict Matador Dips
Perf. – 75/55 & Box Dips

Metcon (Time)

No Equipment WOD

30-20-10:

Jump Lunges (2 for 1)

Pike Press