CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

box squat (8 x 2 @ 95%)

Metcon (Time)

30 Squat Cleans 135/95

15 HSPU

20 Squat Cleans

10 HSPU

10 Squat Cleans

5 HSPU
RX+ with strict HSPU

Metcon (Weight)

Hi hang squat clean + Push Jerk + Split Jerk
extra performance

Metcon (Weight)

B-Fit

Every 2 minutes, for 30 minutes (5 sets of each):

Station 1 – Deadlift x 6-8 reps

(build up, using the first 2-3 sets to get to a heavy working weight)

Station 2 – Turkish Get-Ups x 2 reps each arm

(pause for 1 full second in each position of the get-up and focus on good positioning and stability)

Station 3 – 45-60 second Nose-to-Wall Handstand Hold
score dead weight