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170109

8
Jan

170109

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean and Jerk (2 @ 60/65%, 2 x 2 @ 70%)

Front Squat (4 x 3 @ 70%)

Metcon

Metcon (Time)

30 C2B Pull-ups

30 Overhead Squats 95/65

20 Bar Muscle ups

20 Overhead Squats 135/95

10 Ring Muscle-ups

10 Overhead Squats 165/110
15 min cap

Metcon (AMRAP – Rounds)

B-Fit

EOMOM x 20

200m run

30 double unders

(sub 45 singles or 10 squat thrusts).

15 sit-ups

Clean Pull (4 x 3 @ 80%)

extra performance

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