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170510

9
May

170510

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 Air Bike/row

• 10 Arm Circles CW

• 10 Arm Circles CCW

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 20 PVC Passthroughs

3 rounds:

• 10 Medicine-Ball Cleans 20/14

• 10 Cossack Side Lunges

Weightlifting

Front Squat (6 x 2 @ 95% Monday)

Back Squat (6 x 4 supered)

Metcon

Metcon (Time)

5 rounds:

5 Bar Muscle Ups

10 Ring Push-ups

300 m Run or 200m hose drag
17 min cap

Metcon (AMRAP – Reps)

B-Fit

1) 5min EMOM:

2 BB Push Jerk heavy AF

2) 3 Rounds:

3min AMRAP:

18/15 cal Bike

6 Push Jerk @ 70% above from rack

9 Toes to Bar/rings

12 Burpees

rest 3 min

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