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180510

9
May

180510

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch Pull (4 x 3 @ 85% across)

DB Contralateral RDL (10,8,8,6/side ascending)

Supinated Bent Over Row (10,8,8,6 ascending)

super w/RDL

Unilateral Band Pulldown (10,8,8,6/side ascending)

super w/ MB 1-2-3 throw 4 x 10 then

4 x :30 on/:30 off 3-pt planks

Metcon

Metcon (Time)

5 x suicide sprints

20ft down & back, 40ft down & back, 60ft down & back = 1 rep
record fastest RD only

Metcon (Time)

B-Fit

1) bent rows

2) 30-20-10:

Dumbbell thrusters 35/25

straight leg sit-ups

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