CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
3 position snatch (5 x 1 ascending)
hi hang, hang & floor
Clean and Jerk (5 x 1 ascending)
Start at 50% of 1RM. Increase weight each set to finish as heavy as possible. Rest 2 minutes between sets.
Barbell Curl 21’s (3 x 21)
7 in bottom 1/2 of range, 7 in top 1/2 & 7 full range curls – empty bar
superset with….