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170125

24
Jan

170125

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch (3 @ 60/65/70%, 3 x 3 @ 75%)

Back Squat (3 x 8 @ 70%)

Metcon

Metcon (Time)

4 RDS:

5 Ring Muscle-ups

10 Squat Snatches 115/85

15 BJO 24/20″

Metcon (AMRAP – Reps)

B-Fit

Tabata — 8 rounds of 20 seconds on and 10 seconds off.

1. Burpees to 12″

2. Gym sprints

3. Alternating DB power snatches

4. Row/airdyne

For this WOD the class will start at different stations but will follow the order on the board. They will complete all 8 rounds at a single station before advancing to the next station. There will be exactly 60 seconds between stations to allow athletes to transition.

If you’re starting at sprints you will sprint for 20 seconds and rest for 10 seconds x 8 rounds. After the 8th round (4 min) you’ll move to snatches etc.

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