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180810

9
Aug

180810

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1 – row 15/airdyne 10 cal

2 – 3 HSPU negatives with 5 second descent or 6 pike presses

3 – 8 Alt. KB Z-press/side

4 – 10 alt. bird dogs

Weightlifting

Close-grip bench (15 min to find 3RM @40X0)

super each attempt with semi-supinated ring pull-ups x 6 @ 1113

DB 3-pt. row (2 x 6/arm with a tough load)

Metcon

Metcon (Time)

30 cal row buy in:

15-12-9-6-3

DBL KB Snatch 53/35

30 unbroken dubs after each RD

30 cal row cash out
DU must be unbroken or effort must be repeated before moving on for RX

Metcon (Time)

B-Fit

100 WB 14/10

80 KB SDHP 53/35

60 BJ 24/20″

40 KB Push Press 53/35

20 cal airdyne

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