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171010

9
Oct

171010

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

3 rounds

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Squat Hold

• 30 sec Straddle Stretch

Weightlifting

Clean and Jerk (5 @ 65,3 @ 75,1+ @ 85%)

Front Squat (see above)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min:

10 Right-arm Dumbbell Power Snatch 40/25

30 Double Unders

10 Left-arm Dumbbell Power Snatch 40/25

30 Double Unders

Metcon (Time)

B-Fit

1) Dumbbell Row 3×10

Arch Rocks + Arch Hold 3×10 + :20

2) 400m Run

10 DB Power Cleans 50/35

40 Double Unders

400m Run

2 Rounds:

8 DB Power Cleans

30 Double Unders

400m Run

3 Rounds:

6 DB Power Cleans

20 Double Unders

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