CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Snatch Pull (5 x 1 @ 1 RM)

Snatch Grip Deadlift (5 x 2 @ 100%)

Metcon (Time)

1 mile run

50 WB 20/14

40 BJ 24/20″

30 burpees

20 Power Snatch 115/75
extra performance – 6 x 10 DB bent rows, 100 banded face pulls

Metcon (Time)

B-Fit

A.

Four sets of:

Dumbbell Shoulder Press x 6-8 reps

Rest 45 seconds

Dumbbell Step-Ups x 10 reps each leg

Rest 45 seconds

Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds

Rest 45 seconds

B.

Five rounds for time of:

Push-Press x 10 reps

Lateral Barbell Jump Overs x 20 reps