Call Us: 732-955-6333

170204

3
Feb

170204

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean and Jerk (3 + 1 @ 60/65/70/75%, 2 x 3 + 1 @ 80%)

Front Squat (5 @ 70%, 3 x 5 @ 75%)

Metcon

Metcon (AMRAP – Reps)

EMOMx10:

7 TTB + 7 OHS 95/65
extra performance –

3 Legless Rope Climbs AFAP

Rest 2:00

3 Legless Rope Climbs

Rest 2:00

3 Legless Rope Climbs

Metcon (AMRAP – Reps)

B-Fit

With a partner…

5 min AMRAP keg carry relay HEAVY (100′).

5 min AMRAP double KB front rack relay (100′).

5 min AMRAP suicide relay.
Post WOD core session: 100 hollow rocks with 30 second plank hold for each break

Leave a Reply