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