CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Metcon (4 Rounds for weight)

1) 1 heavy push jerk from back rack

2) 1 spilt jerk from back rack

3) 1 push jerk from front rack

4) 1 split jerk from front rack
25 minutes for all lifts

Metcon (Weight)

EMOM 15

min1 – 7 push jerks at 60% of best lift from above

min 2 – :45 hollow hold

min 3 – up to 5 unbroken MU/10 C2B pull-ups

Back Squat (3 x 3 @ 85%)

extra performance

Metcon (Time)

B-Fit

A.

Four sets of:

KB Front Rack step-ups x 6-8 reps per leg

Rest 60 seconds

Strict Pull-Ups x Max Unbroken Reps

Rest 60 seconds

Scarecrows x 8-10 reps

Rest 60 seconds

Plank from Elbows x 45-60 seconds

Rest 60 seconds

B.

complete 4 sets of:

Row 250 Meters

10 Burpee Box Step-Overs

10 Thrusters