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171017

16
Oct

171017

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300m Run

2 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

3 rounds:

• 10 Jumping Jacks

• 10 Air Squats

Weightlifting

Snatch (3 @ 65,75%, 2 @ 80%)

3 Snatch Grip Push Press + 3 Overhead Squat (1 @ 65,75,80,85% 1 RM Snatch)

Metcon

Metcon (Calories)

Every 3 min for 15 min:

30 AbMat Sit-ups

10 Deadlifts 225/155

10 Handstand Push-ups

Max Row (calories)
score cal only

Metcon (Time)

B-Fit

1) Arnold Press 3×10

Hollow + Arch Rocks 3×12+12

2) 3 Rounds:

9 HRPU

3 DBL KB Power Cleans

12 HRPU

6 DBL KB Power Cleans

15 HRPU

9 DBL KB Power Cleans

Rest 2:00

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