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180528

17
Apr

180528

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Hang Power Snatch (4 x 5 across @ 80%)

Zercher Good Morning (4 x 8 across @ 25-40% back squat)

KB Alt. Bent Row (4 x 8/side across)

Type the details of the weightlifting
super w/GM

ring pull-ups (4 x 8)

super w/MB over the shoulder toss 4 x 10 then

TRX unilateral isometric row 4 x :30 on/:30 off

Metcon

Metcon (Weight)

Conditioning

6-10 seated rope sled drags + low bar push to return @ 300/350/400

Metcon (Time)

B-Fit

1) GM/Row superset

2) row 45 cal then

21-15-9

MB Cleans 20/14

ring rows

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