CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Power Snatch (5 @ 60,70,80%)

add 5 lbs to each lift if you missed less than 2 lifts during the first cycle

Clean and Jerk (5 @ 60,70,80%)

same protocol

Back Squat (5 @ 60,70, 5+ @ 80%)

add 5 lbs to each set if you exceeded 5 reps on 1/1

Metcon (Time)

Workout of the Day

A.

Three sets of:

Deadlift x 6-8 reps @ 2111

Rest 45 seconds

Dumbbell Bench Press x 10-12 reps @ 20X1

Rest 45 seconds

Dumbbell Bent Row x 10-12 reps @ 2111

B.

For time:

Row 1000 Meters

60 Kettlebell Swings

30 Goblet Squats

Run 400 Meters