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170501

30
Apr

170501

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/row

3 rounds:

• 40 sec Thoracic Spine BB Stretch

• 20 sec Pigeon Pose Right

• 20 sec Pigeon Pose Left

• 20 sec Spiderman Lunge Right

• 20 sec Spiderman Lunge Left

2 rounds:

• 15 PVC Good Mornings

• 15 PVC Overhead Squats

Weightlifting

Front Squat (6 x 3 @ 90%)

Back Squat (6 x 6 superset)

Metcon

Metcon (AMRAP – Reps)

3 min AMRAP:

20 Box Jump Overs 24/20”

Max Power Snatches 75/35

1 min Rest

3 min AMRAP:

20 Box Jump Overs 24/20”

Max Power Snatches 95/55

1 min Rest

3 min AMRAP:

20 Box Jump Overs 24/20”

Max Power Snatches 115/75

1 min Rest

3 min AMRAP:

20 Box Jump Overs 24/20”

Max Power Snatches 135/95

Score is total number of power snatches.
B-Fit

1) back squat 5 x 5 across

2) met con w/ascending DB/KB snatches

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