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180614

13
Jun

180614

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean High Pull (4 x 4 @ 70-75% clean)

Type the details of the weightlifting

Landmine contralateral RDL (12/10/8/6 reps/side ascending)

Type the details of the weightlifting

horizontal pull-up (12/10/8/6)

super w RDL

add load/elevate feet

banded alt. lat pulldowns (12/10/8/6 side ascending)

Type the details of the weightlifting
upscale to 2-3 legless rope climbs/set

super with KB windshield wipers 4 x 8

then banded hip thrusts 4 x :30 on/off

Metcon

Metcon (AMRAP – Reps)

B-Fit

1) hor pull-ups

2) 2 rounds in a 5 min window:

400m run

25 Russian KBS 53/35

AMRAP burpees with the balance of the clock.

3 min rest between rounds.

Metcon (No Measure)

Conditioning

10-15 hill sprints

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