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170718

17
Jul

170718

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

• 20 PVC Passthroughs

3 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

3 rounds:

• 10 m Walking Lunges

• 10 Dumbbell Thrusters 20/10

Weightlifting

Clean and Jerk (5 @ 60,70,5+ @ 80)

Shoulder Press (see above)

Metcon

Metcon (Time)

10 Power Cleans 135/95

25 Toes-to-bar

50 Double Unders

75 Wall Balls 20/14

50 Double Unders

25 Toes-to-bar

10 Power Cleans 135/95
14 min cap

Accessory work –

12-10-8-6:

Alternating Kettlebell Press

Kettlebell Sumo High Pull

Metcon (Time)

B-Fit

1) Shoulder Press 5 x 5 ascending

2) 4 Rounds:

16 DB Snatch Alternating

32 Wall Balls

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