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171114

13
Nov

171114

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

2 rounds:

• 30 sec Pec Stretch

• 30 sec Pec Stretch

• 30 sec Goblet Squat Hold

• 30 sec Pike Stretch

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

Snatch (3 @ 75, 2 @ 85, 1 @ 90/95%)

Push Press Behind the Neck + Overhead Squat (3 + 3 @ 75,85,95% 1 RM Snatch)

Metcon

Metcon (Time)

30-20-10:

Double Unders

Deadlifts 185/125

Double Unders

Kettlebell Swings 53/35
12 minute cap

Core – 3 rounds:

20 AbMat Sit-ups

10 Good Mornings 45/35

Metcon (Time)

B-Fit

1) DB Arnold Press 3×10

Hollow Holds 3 x MAX

Hip Extensions 3 × 15

2) 400m Run

Rest 1:00

21 DB Thruster 50/35

21 Calories on Rower

Rest 1:00

15 DB Thrusters

15 Calories on Rower

1:00 Rest

12 DB Thrusters

12 Calories on Rower

1:00 Rest

400m Run

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