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161216

15
Dec

161216

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (7 Rounds for reps)

Ninjas: EMOMx7: 12 unbroken HSPU

Advanced: EMOMx7: 9 unbroken HSPU

Intermediate: EMOMx7: 6 unbroken HSPU

Beginner: EMOMx7: 3 unbroken HSPU
*Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall

Metcon (Calories)

AMRAP 4:

3 Rounds:

12 Deadlifts 95/65

9 Hang Power Cleans 95/65

6 Jerks 95/65

Time remaining: Max Calorie Bike/row

Rest 4:00

AMRAP 4:

2 Rounds:

12 Deadlifts 135/95

9 Hang Power Cleans 135/95

6 Jerks 135/95

Time remaining: Max Calorie Bike/row

Rest 4:00

AMRAP 4

1 Round:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Jerks 155/105

Time remaining: Max Calorie Bike/row

Metcon (Time)

B-Fit

50 DB Hang Squat cleans

40 DB snatch alt.

30 burpee broad jumps

20 pull-up/RR

10 wall walks

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