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171118

17
Nov

171118

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

• 10 m High Knees

• 10 m Butt Kicks

• 10 m Side Shuffle Right

• 10 m Side Shuffle Left

• 10 Air Squats

2 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Goblet Squat Hold

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Goblet Squat Hold

Weightlifting

power snatch + 2 OHS (EMOM x 7 ascending)

Type the details of the weightlifting

Squat Clean Thruster (2 EMOM x 7 ascending)

Metcon

Metcon (AMRAP – Reps)

20 min EMOM:

Even min: 1 Rope Climb 15’

Odd min: Max Wall Balls 20/14
Core – 4 rounds:

20 Lying Leg Raises

10 MedBall Russian Twists 20/14

Metcon (AMRAP – Rounds)

B-Fit

1) Deadlift 5 × 5 @ 70-80%

2) EMOM 21:00

1st – 8/5 Cal Sprint on Bike

2nd – 20 Russian Kettlebell Swings

3rd – 0:45 Deadlift Hold @ 50% best above

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