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
Overhead Squat (5 @ 60/70,5+ @ 80%)
add that weight if you earned it
Metcon (Time)
5 RDS;
10 burpee BJ overs 24/20″
10 KB snatch 53/35 (5R/5L)
10 KB goblet squats 53/35
Metcon (AMRAP – Rounds and Reps)
Workout of the Day
A.
Three rounds of:
Front Squat x 8-10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds
B.
Four 3 minute rounds with one minute of rest in between:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats