CrossFit Barbending – CrossFit

Stable shoulders (No Measure)

Using a single light to moderate KB perform;

TGU – 3 R/L

Windmill – 5 R/L

Arm bar – 5 R/L

Press – 5 R/L

Unilateral Russian swing – 10 R/L

Halo – 5 R/L

Snatch – 5 R/L

Metcon (Weight)

Strict Press to failure with at least 5 but not more than 9 reps. Use 1RM calculator
BW = stud

85% bw = mare

>75% BW = donkey

Metcon (Time)

2 RDS

10 consecutive 30 yard sprints

rest 5 minutes & repeat

*score is average time of both RDS
under 60 sec is excellent

Metcon (Distance)

10 min max distance on airdyne
shoot for 4+ miles

B-Fit too