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180707

6
Aug

180707

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

200m run then 3 Rounds:

1 – 5 drop lunges/side alternating

2 – 5 side plank leg lifts/side

3 – :30 DBl KB Front Rack wall sit 35/26

Then 5 min to establish max vertical jump for day

Weightlifting

Hang Clean (10 minutes to build to a FAST heavy single)

Metcon

Metcon (Time)

5 Ring MU

15 BJ 30/24″

25 high WB 20/14 to 12/10′

50 cal row

25 High WB

15 BJ

5 Ring MU
Finisher – Loaded Ring body saw 3 x 8

Metcon (AMRAP – Rounds)

B-Fit

Every 3:00 x 6 Rounds:

400 Meter Run

3 DB Power Cleans 50/35

3 DB Thrusters

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