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161206

5
Dec

161206

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice
snatch balance 3 x 3

tall snatch 3 x 3

tall clean 3 x 3

light & fast

Weightlifting

Snatch (2 @ 60,70,75% 3 x 1 @ 85%)

Clean and Jerk (see above)

Metcon

Metcon (AMRAP – Rounds)

EMOMx15

Min 1: 18/14 Calorie Row

Min 2: 15 Hi Wall Balls 20/14

Min 3: 50 Double-unders

Metcon (Time)

B-Fit

5 RDS

10 box jumps

10 pullups/ring rows

20 walking DB/KB front rack lunges.

10 box jumps

10 pullups/ring rows

20 wall balls

1 minute rest

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