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180727

26
Jul

180727

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean + Front Squat + Jerk (1 + 3 + 1 – 15 minutes to build AHAP)

Type the details of the weightlifting

DB Bench Press (12,4,12,4 reps undulating)

super with DB bent row 4 x 6 heavy/drop set into 12 light per arm

Metcon

Metcon (Time)

4 Rounds:

6 Deficit HSPU 45/25

12 Alt. DB Snatch @ AHAP

18 pistols

Metcon (AMRAP – Rounds and Reps)

B-Fit

AMRAP 13:

3 DB Hang Squat Clean 40/30

3 Toes to Bar

6 DB Hang Squat Clean

6 Toes to Bar

9 DB Hang Squat Clean

9 Toes to Bar



Up by (3) reps each round

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