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170502

1
May

170502

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

2 rounds:

• 15 Jumping Jacks

• 15 Air Squats

• 10 Romanian Deadlifts 45/35

• 10 Barbell Thrusters 45/35

Weightlifting

3 position snatch (EOMOM x 3 ascending from 70%)

hi hang, hang & floor

3 position clean (see above)

HH, hang & floor

Metcon

Metcon (Time)

6 rounds:

5 Strict Handstand Push-ups

5 Power Cleans 185/125

15 Pull-ups
15 min cap

core – 3 RDS

10 leg raises

10 hypers

Metcon (Time)

B-Fit

8 Rounds:

8 DB Shoulder press

8 OH walking lunges

8 Hang Power Clean

8 Burpees

1min Rest

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