CrossFit Barbending – CrossFit
HSPU/DU (No Measure)
EMOM 5
5 HSPU
25 DU
5 min squat mobility
Overhead Squat (5 @ 60,70,5+ @ 80%)
Metcon (AMRAP – Rounds and Reps)
5min;
5 Hang Power Snatch 95/65
5 OHS 95/65
5 burpee BJ 24/20″
*rest 3 min then*
Metcon (Time)
12-9-6-3
Sumo deadlift 225/155
BJ 30/24″
*5 min cap*
Metcon (Time)
B-Fit
A.
Four sets of:
Front Squat x 6 reps
Rest 45 seconds
Turkish Get-Ups x 2 each arm
Rest 45 seconds
Hollow Hold or Rock x 60 seconds
Rest 45 seconds
B.
For time:
Run 800 Meters
15 Strict Pull-Ups
40 Walking Lunges with Kettlebells (heavy)
15 Strict Pull-Ups
Run 800 Meters