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180808

7
Aug

180808

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

1 – 10 tall kneeling Paloff Press/side

2 – 50 ft bear crawl

3 – 50 ft crab walk

4 – 5 unilateral hip extensions/side

5 – 300m row/airdyne 15 cal

Weightlifting

Back Squat (6 x 2 @ 85% + 5-15 lbs EOMOM)

Back Rack Lunge (2 x 3/side alternating @ 50% above)

reverse lunge (2 x 3 side @ same as above)

superset lunges – 6 standard directly into 6 reverse

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minutes:

1 rope climb 20′

20m Farmers Carry @ BW+

1 legless Rope climb 15′

20 jump squats
every 5m = 1 rep on FW

Metcon (Time)

B-Fit

Teams of 2, For Time (30 Minute Cap):

3 Rounds:

30 Toes to Bar

30 Burpees

30 DB Power Snatches 50/35

150 Calorie Bike

2 Rounds:

30 Toes to Bar

30 Burpees

30 Power Snatch

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