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171004

3
Oct

171004

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds:

• 100′ Shuttle Run

• 5 Push-ups

• 10 Pull-ups

2 rounds:

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

Bench Press (5 @ 65,3 @ 75,1+ @ 85%)

superset with

weighted dips (5,3,1+ @ AHAP)

Type the details of the gymnastics

Metcon

Metcon (Time)

6 rounds:

15 Power Snatches 75/55

5 Bar Muscle-ups
15 minute cap

Core – 5 rounds:

5 Wall Walks

5 Parallette Pass Throughs

Metcon (Time)

B-Fit

1) DB Arnold Press 4×10

Hollow Rocks 3×20

Arch Rocks 3×20

2) 27-21-15-9

DB Snatches 50/35

*200m Hose Drag between sets

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