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171110

9
Nov

171110

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Goblet Squat Hold

• 30 sec Pike Stretch

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

3 rounds:

• 7 Russian KB Swings 70/53

• 7 KB Goblet Squats 70/53

Weightlifting

Front Squat (5 @ 60/65, 2 x 5 @ 70%)

Back Squat (8 @ 65,70,75,80%)

Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
Core – 3 rounds:

5 Strict Toes-to-bar

10 GHD Hip Extensions

Metcon (AMRAP – Reps)

B-Fit

1) Dumbbell Turkish Get Ups – 10 total reps/side

Banded Pull Aparts – 50 Total Reps

2) 7 minutes:

Burpees to a 6″ target

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