CrossFit Barbending – CrossFit

DB SNATCH/PU (No Measure)

EMOM 6

10 ALT DB SNATCH 40/20

5 PULL-UP/JUMPING PU
followed by pike/straddle stretches & leg swings

Deadlift (5 @ 40/50/60%)

Metcon (Time)

5 RDS;

run 200m

7 strict HSPU

5 sumo deads 225/155

3 Bar MU

Metcon (AMRAP – Rounds and Reps)

Workout of the Day

A.

Every minute, on the minute, for 15 minutes:

Minute 1 – Seated Strict Press x 8 reps

Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)

Minute 3 – Hanging Knee Raises x 8-10 reps @ 2110

B.

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

20 Calories of Assault Bike or Rowing

10 Dumbbell Push Press

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals. Hopefully its in