CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean + Hang Power Clean below Knee + Push Jerk (15 minutes to build to heavy 1 + 1 + 2)

weighted push-up (3 x 6-8 Heavy)

perform as a circuit with bent row, Z Press, & Chin-up – rest :30 between movements

Bent Over Row (3 x 6-8 Heavy)

Z Press (3 x 6-8/side using single KB)

Seated Strict Press

Chin-up (3 x 6-9)

Perf : 12-15 supinated Ring Rows