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