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