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160601

1
Jun

160601

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

3 position clean (1 @ 50/55/60% 2 @ 65%)

HH, hang & floor

Push Press behind the neck (4 x 3 ascending)

superset with 8 paused strict ring dips(3 sec hold at bottom & top

Metcon

Metcon (Time)

3 RDS

12 DB KB Thrusters 53/35

18 TTB

24 jump lunges(each jump counts 1 rep)

Metcon (AMRAP – Reps)

B-Fit

15 min EMOM

min 1 – DB bench moderate load

min 2 – single unders

min 3 – DB step ups moderate load

finisher – 15 min casual row

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