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171121

20
Nov

171121

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 200 Single Unders

3 rounds:

• 10 m Walking Lunges w/ PVC OH

• 10 PVC Overhead Squats

3 rounds:

• 30 sec Pec Stretch Right

• 30 sec Pec Stretch Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

Weightlifting

Snatch (3 @ 75, 2 @ 85, 1 @ 90/95/98%)

3 position snatch (3 @ 60, 2 @ 70/75%)

hi hang, hang & floor

Metcon

Metcon (Time)

20-15-10:

Sumo Deadlift High Pulls 95/65

Box Jumps 24/20”

Overhead Squats 95/65

Burpees
12 minute Cap

Core – 3 rounds:

15 Strict Toes-to-bar

15 GHD Sit-ups

Metcon (3 Rounds for time)

B-Fit

1A) For Time:

400m Run

21 Burpee Box Jump Overs

400m Run

2:00 Rest

B) For Time

300m Run

15 Burpee Box Jump Overs

300m Run

2:00 Rest

C) For Time

200m Run

9 Burpee Box Jump Overs

200m Run)

2) DB Curls 3×20

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