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170912

11
Sep

170912

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

3 rounds:

• 10 Walking Lunges

• 10 Jumping Jacks

• 10 Mountain Climbers

• 10 Air Squats

Weightlifting

Clean and Jerk (5 @ 55,65,75%)

Paused Front Squat (3 x 3 across w/3 sec pause heavier than above)

Metcon

Metcon (Time)

21-15-9:

Handstand Push-ups

Toes-to-bar

Deadlifts 225/155
10 minute cap

Core – 4 rounds:

30 sec Plank Hold

5 Dragon Flags

Metcon (2 Rounds for reps)

B-Fit

A) AMRAP 7:00

12 Calories on Rower

6 Over the Rower Burpees

Rest 3:00 then

B) AMRAP 7:00

12 Russian Kettlebell Swings 53/35

6 Goblet Squats

Rest 3:00 then

Max Effort 1-Mile Run
enter mile time as extra performance

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