Power Hour

CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Back Squat (6 X 6 @ 77%)

Metcon (AMRAP – Reps)

8 minute ladder – 3,6,9,12…of;

Power clean 135/95

cal row

Metcon (Time)

7-6-5-4-3-2-1 Bar MU

14-12-10-8-6-4-2 burpee BJ 24/20″
extra performance

Metcon (5 Rounds for reps)



Four sets of:

Dumbbell or Barbell Push Press x 6-8 reps

Rest 45 seconds

Banded Hip Bridge x 6-8 reps

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg @

Rest 45 seconds


Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:

10 Kettlebell Swings

Max Reps of Barbell or Dumbbell Thrusters

Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

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