CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch (5 x 1 ascending)

Start at 50% of 1RM. Increase weight each set to finish as heavy as possible. Rest 2 minutes between sets.

3 position clean (5 x 1 ascending)

HH, hang & floor
Start at 50% of 1RM. Increase weight each set to finish as heavy as possible. Rest 2 minutes between sets.

Metcon

Metcon (Weight)

EMOM x 10:

6 KB Horns Curls

8 KB French Press
https://youtu.be/YzTfq9VaQKs

https://youtu.be/qRnzxoKhCVU (perform standing)