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180806

5
Aug

180806

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1 – 5 HSPU negatives with a 3-5 second eccentric

2 – Flat lying T-spine extension on foam roller x :30

3 – Scap Push-ups x 6

then row/air bike 20/15 cals

Weightlifting

Close-grip bench (15 minutes to build to a 5RM @ 40X0)

Seated Good Morning (4 x 6 @ 3111 using Bench loading)

Type the details of the weightlifting
super with Bench

DB Shoulder Press (2 x 6 @ 30X0)

super with DB RDL 2 x 15 using same loading

Metcon

Metcon (Time)

2 Rounds:

20 deficit KB Deads @ AHAP

20 Ring Push-ups

row 500m/400m

15 TTB

50 Dubs

airdyne 20/15 cals
KB DL must be unbroken or reduce load next RD

*perform on top of 45lb bumper *

Metcon (AMRAP – Rounds and Reps)

B-Fit

AMRAP 18:

6 Dumbbell Strict Press 35/25

9 Deadlifts 155/105

60 Single Unders

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