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170113

12
Jan

170113

CrossFit Barbending – CrossFit

Warm-up

Stable shoulders (No Measure)

Using a single light to moderate KB perform;

TGU – 3 R/L

Windmill – 5 R/L

Arm bar – 5 R/L

Press – 5 R/L

Unilateral Russian swing – 10 R/L

Halo – 5 R/L

Snatch – 5 R/L

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minutes:

4 bar muscle-ups

50/30-lb. dumbbell Turkish get-ups 6 reps

8 ring push-ups
re-test from a boot camp a few weeks back – try to 1 up yourself

Metcon (AMRAP – Rounds)

B-Fit

Partner WOD – 2 rounds

4 min AMRAP: Partner A does static overhead DB/KB hold (AHAP) while Partner B does 1 suicide run. Alternate roles.

Rest 1 min.

4 min AMRAP: Partner A does static med ball/stone hold while Partner B does 100′ bear crawl. Alternate roles.

Rest 1 min.

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