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171107

6
Nov

171107

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 1 min slow Air Bike/Row

• 1 min AMRAP Air Bike/Row calories

• 10 Arm Circles CW

• 10 Arm Circles CCW

• 10 Arm Hugs

• 10 Alternating Arm Swings

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

Weightlifting

Snatch (3 @ 70,2 @ 75,1 @ 80/85%)

Snatch Balance (3 @ 75, 2 @ 85, 1 @ 95/100% snatch)

Metcon

Metcon (Time)

21-15-9:

Bar-Facing Burpees

Overhead Squats 115/80

Row (calories)
14 minute cap

Core – 4 rounds:

5 Dragon Flags

10 Evil Wheels

Metcon (Time)

B-Fit

1) 3 Rounds:

800m run

15 Kettlebell cleans/arm 35/26

2) Hollow Holds 3xMAX

TRX roll-out 3×10

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