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180730

29
Jul

180730

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Paloff Press

5 Scap Pull-ups

5 Unilateral hip extensions/side

5 1/2 kneeling Bottoms up KB Press R

50 ft Bottoms Up KB OH walk

5 1/2 kneeling Bottoms up KB Press L

50 ft bottoms up KB OH walk

Weightlifting

Close-grip bench (5 x 5 @ 70 Bench @ 40X0)

Super with Unilateral DB RDL 5 x 6/leg @ 3010

Arnold Press (2 x 6 @ 30X0)

Super with Good Morning 2 x 6 @ 32X1 @ 25-30% Squat

Metcon

Metcon (Time)

3 Rounds:

15/10 cal airdyne

3 wall walks

50ft unilateral farmers carry R AHAP

5 Strict KTE

50 ft unilateral farmers carry L

10 strict Ring Dips

row 15/12 cal

*Rest 1 minute*

Metcon (Time)

B-Fit

21 Burpees

21 DB Power Cleans 50/35

15 Burpees

15 DB Hang Squat Cleans

9 Burpees

9 DB Thrusters

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