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