CrossFit Barbending – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Snatch (5 @ 70,3 @ 80,1 @ 90%)
Power Clean (5 @ 70,3 @ 80,1 @ 90%)
Front Squat (5 @ 70,3 @ 80,1 @ 90%)
Metcon (Time)
21-15-9
MB russian twist 20/14
Bar rollout
Metcon (Time)
B-Fit
A.
Three sets of:
Romanian Deadlift x 6-8 reps
Rest 60 seconds
Single-Leg Hip Bridge x 10-12 reps each side
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
Rest 60 seconds
B.
Three rounds for time of:
Run 200 Meters
12 Alternating Single-Arm Dumbbell Snatches
C.
Three sets of:
Single-Arm Dumbbell Row x 8 reps
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds