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180813

12
Aug

180813

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

1 – 300m row

2 – T-spine open book x 6/side

3 – scap wall slides x 10

4 – 5 1/2 kneeling KB bottoms up press/side

Weightlifting

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

Seated Good Morning (3 x 6 @ 3111 – moderate loading)

Type the details of the weightlifting
super with CGBP

Arnold Press (perform 1/2 kneeling 2 x 6 @ 30X0)

Unilateral DB Romanian Deadlift (2 x 6/side @ heavy loading)

Metcon

Metcon (Time)

100 push-ups

*every break complete 5 stone 2 shoulder 145/95*

Metcon (Time)

B-Fit

1) DB Power Snatch – 10 minutes to max out

2) 20 DB Power Snatches 50/35

20 Burpees

20 DB Overhead Squats

20 Burpees

20 DB Power Snatches

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