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171204

3
Dec

171204

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

3 rounds:

• 10 Walking Lunges

• 10 Jumping Jacks

• 10 Air Squats

3 rounds:

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

Weightlifting

Back Squat (5 @ 65,70,75,80%)

Front Squat (4 x 5 @ 65%)

Metcon (AMRAP – Reps)

4 min AMRAP:

15 Toes to Bar

10 Deadlifts 135/85

5 Squat Clean 135/85

2 min Rest

4 min AMRAP:

15 Toes to Bar

10 Deadlifts 185/125

5 Squat Clean 185/125

2 min Rest

4 min AMRAP:

15 Toes to Bar

10 Deadlifts 225/145

5 Squat Clean 225/145

Metcon (Weight)

B-Fit

1) Deadlift – build to heavy double

2) EMOM 10

Minute A: 5 Deadlifts + 5 Bar Facing Burpees

Minute B: 30s Deadlift Hold

*Go 70% of heavy double

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