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180714

13
Jul

180714

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

KB Front Rack Split Squat (2 x 6/side @ 3131 moderate as part of warm-up)

Type the details of the weightlifting

Back Squat (4 x 10 @ 60% AFAP)

romanian deadlift (3 x 8 @ 31×0 @ todays squat load)

Metcon

Metcon (Time)

3 Rounds:

15 Russian KBS AHAP

30ft sled push 400/300

30ft stone/sandbag zercher carry AHAP

15 TTB

Metcon (Calories)

B-Fit

AMRAP 3:

18 Burpee Box Jumps24/20

18 Goblet Squats 35/26

Max Calorie Row

rest 3 minutes

AMRAP 3:

15 Burpee Box Jumps 24/20

15 Goblet Squats 44/35

Max Calorie Row

rest 3 minutes

AMRAP 3:

12 Burpee Box Jumps 24/20

12 Goblet Squats 53/35

Max Calorie Row

rest 3 minutes

AMRAP 3:

9 Burpee Box Jumps 24/20

9 Goblet Squats 62/44

Max Calorie Row

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