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160426

26
Apr

160426

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

hang clean & jerk (5 x 3 ascending)

Push Press behind the neck (4 x 5 ascending)

superset with 4 x 5 tempo ring dips

Metcon (AMRAP – Reps)

rest where noted:

ME Muscle-Ups (or your highest level gymnastic skill if you don’t have MU)

Rest :30

ME UB Wall Ball 20/14# to a 12/10′ target

Rest 1:00

20 Power Snatches 155/105#

Rest 1:00

ME UB Wall Ball 20/14# to a 12/10′ target

Rest :30

ME Muscle-Ups (or your highest level gymnastic skill if you don’t have MU)

Metcon

Metcon (Time)

B-Fit

175 Russian KB swings AHAP

1 length bear crawl for each drop

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