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170523

22
May

170523

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

3 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

2 rounds:

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

3 position snatch (EOMOM x 4 ascending from 65%)

hi hang, hang & floor

3 position clean (see above)

HH, hang & floor

Metcon

Metcon (Time)

8 rounds:

8 Kettlebell Swings 70/53

8 Burpees

8 Toes-to-Bar
15 min cap

Metcon (Time)

B-Fit

3 Rounds:

15 Partner Deadlifts 315/215

3 Rounds of Cindy Each (both partners can work at the same time)

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