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180206

5
Feb

180206

CrossFit Barbending – CrossFit

Warm-up

CFBB Warm-up (No Measure)

2 RDS

row 200m

15 GHD sit-ups

15 hyperextensions

10 strict pull-ups

10 pushups

10 reverse lunges

10 PVC pass-thrus

10 band pull aparts

Metcon

Metcon (Time)

5 rounds:

115/80-lb. hang power clean and jerks, 12 reps

115/80-lb. thrusters, 9 reps

115/80-lb. power snatches, 6 reps
B-Fit – use DB’s (6 alt snatches/arm)

Functional Bodybuilding:

1) Half Kneeling Alternating KB Press 3 x 8/side

2) Body Rope Row 3 x 12(switch hands 1/2 way)

Gymnastics

Metcon (AMRAP – Reps)

EMOM x 6

odd – max legless rope climbs

even – rest

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