CrossFit Barbending – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Power Snatch (3 @ 65,75,85%)
add 5lb if you missed 2 or less on 2/1
Clean and Jerk (3 @ 65,75,85%)
same protocol
Back Squat (3 @ 65,75,3+ @ 85%)
add 5 lb if you exceeded 3 on 2/1
Metcon (AMRAP – Rounds and Reps)
B-Fit
A.
Three sets of:
Strict Dumbbell Press x 8-10 reps
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
12 Kettlebell Swings
12 Box Jump-Overs