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180720

19
Jul

180720

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

15 dip supported flutter kicks

5 shrimp squats/side

row 15/AB 10 cal

Weightlifting

Clean + Hang Squat Clean Below Knee + Jerk (1 + 1 + 2 – 15 minutes to build AHAP)

Type the details of the weightlifting
3 strict pull-ups after each attempt

Floor Press (3 x 8 @ 2111 @ 70% bench across)

super with KB row 3 x 8 AHAP

Metcon

Metcon (Time)

4 Rounds:

10 deficit HSPU 45/25

5 DBL KB Snatch 53/35

10 Ring Push-ups

5 DBL KB Snatch

30 Dubs

Metcon (AMRAP – Reps)

B-Fit

AMRAP 5:

Buy-In: 200 Single Unders

12 DB Power Cleans 40/25

4 Burpee Box Jump Overs 24/20

rest 5 minutes

AMRAP 5:

Buy-In: 200 Single Unders

8 DB Power Cleans 50/35

4 Burpee Box Jump Overs 24/20

rest 5 minutes

AMRAP 5:

Buy-In: 200 Single Unders

4 DB Power Cleans 60/40

4 Burpee Box Jump Overs 24/20

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