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180709

8
Jul

180709

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

– 5 1/2 kneeling KB upsid down press/side

– 5 unilateral ring rows/side

– 15 second contralateral KB RDL hold @ mid shin/side

3 min row cash out

Weightlifting

Power Clean + Front Squat + Jerk (1 + 1 + 3 build AHAP in 15 minutes)

Bent Over Row (3 x 6 @ 2112)

Ring Dips (3 x 8 @ 2211 strict)

super with rows

Metcon

Metcon (Time)

2 Rounds:

1 legless rope climb(scale 2 rope climbs)

16 pistols alternating(scale mod. pistol or BSS)

20 pull-ups

2 Rounds:

row 250m

8 burpees over erg

8 TTB

30 Dubs

Metcon (AMRAP – Rounds)

B-Fit

EMOM x 20

Minute 1: 3 Deadlifts Heavy

Minute 2: 10 Sit-Ups + 40 Single Unders

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