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170509

8
May

170509

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 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

Snatch (1 EMOM x 8 ascending from 60%)

Clean and Jerk (see above)

Metcon

Metcon (Time)

30 cal Row/bike

30 Deadlifts 155/105

20 cal Row/bike

20 Hang Power Cleans 155/105

10 cal Row/bike

10 Push Jerks 155/105
13 min cap

core – reverse tabata hollow hold

Metcon (Time)

B-Fit

With a partner, complete the following:

140 Burpee Box Jump 24/20″

(Partners share Reps)

(EMOM of 6 Syncro RR with feet elevated on box)

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