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161209

8
Dec

161209

CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:

21-15-9:

Power Snatch 75/55

Burpees

Rest 4:00

AMRAP 4:

15-12-9:

Power Snatch 95/65

Burpees over Bar

Rest 4:00

AMRAP 4:

12-9-6:

Power Snatch 115/80

Burpee Box Jumps 24″/20″

Metcon (AMRAP – Reps)

Ninjas: EMOMx7: 12 unbroken kipping HSPU

Advanced: EMOMx7: 9 unbroken kipping HSPU

Intermediate: EMOMx7: 6 unbroken kipping HSPU

Beginner: EMOMx7: 3 unbroken kipping HSPU
be practical, pick a lane & stick in it, quality over quantity

Metcon (AMRAP – Reps)

B-Fit

With a partner…

14 min max burpees.

Partner A bear hugs a stone while Partner B does AMRAP burpees x 30 seconds.

Then they switch. Partner B holds while Partner A does AMRAP burpees x 30 seconds.

No burpees can be done unless the bag is being held.

You cannot hold the stone on your shoulder.

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