CrossFit Barbending – CrossFit

Stable shoulders (No Measure)

Using a single light to moderate KB perform;

TGU – 3 R/L

Windmill – 5 R/L

Arm bar – 5 R/L

Press – 5 R/L

Unilateral Russian swing – 10 R/L

Halo – 5 R/L

Snatch – 5 R/L

Metcon (2 Rounds for weight)

10 minutes to establish 3RM Push press then 10 min EMOM of following complex;

1 push press + 2 push jerks @ 80% of above

Front Squat (8 x 4 @ 80%)

extra performance – build to a heavy power snatch – 30 DU after each attempt

Metcon (Time)

B-Fit

A.

Four sets of:

Good Mornings x 8-10 reps

Rest 45 seconds

Supine Ring Rows x 10-12 reps

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

B.

For time:

Dumbbell Ground to Overhead x 12 reps

Box Jumps x 12 reps

Dumbbell Ground to Overhead x 9 reps

Box Jumps x 9 reps

Dumbbell Ground to Overhead x 6 reps

Box Jumps x 6 reps

Run 600 Meters