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160930

30
Sep

160930

CrossFit Barbending – CrossFit

Warm-up

Agile 8 (No Measure)

1- IT band roll

2- glute roll

3- adductor roll

4-rollover into v- sit *10

5- hip circles by 5 R/L

6- mini samson stretch*20

7-frog jumps *10

8- static hip flexor stretch 3*10 sec per leg

Weightlifting

Back Squat (6 x 4 @ 80%)

Metcon

Metcon (AMRAP – Reps)

8 min ladder

3 power snatch 115/80

3 TTB

6 snatch

6 TTB

9 snatch

9 TTB

etc

Metcon (Weight)

B-Fit

back squat

3 RDS of

1-2-3-4-5 unbroken reps back squat

45 total reps

increase/reduce wt as needed

rest minimally

40 min cap
score heaviest single of day

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