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180611

10
Jun

180611

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch High Pull (4 x 4 @ 75-80% power snatch)

Type the details of the weightlifting

Reverse Hypers (12/10/8/6 ascending)

load with DB/MB/band

KB Alt. Bent Row (12/10/8/6 ascending)

Type the details of the weightlifting
super with hypers

mixed grip pull-ups (12/10/8/6)

use a vest/belt to scale up

super with landmine rotations 4 x 8

then L-sit 4 x :30 on/off

Metcon

Metcon (No Measure)

Conditioning

10-15 hill sprints

Metcon (Time)

B-Fit

1) ROWS

2) 5 Rounds:

5 double DB/KB deadlifts heavy

10 cal row

10 burpees over the erg

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