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180820

19
Aug

180820

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of :30 on/:30 off with an empty bar:

1 – Single leg RDL @ 3111

2 – Scap push-ups

3 – glute bridge hold

4 – Single arm Front leaning Rest(switch @ :15)

Warm-up (No Measure)

2 Rounds of :30 on/:30 off with an empty bar:

1 – Single leg RDL @ 3111

2 – Scap push-ups

3 – glute bridge hold

4 – Single arm Front leaning Rest(switch @ :15)

Weightlifting

Close-grip bench (15 min to find 1 RM @ 40X0)

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

Type the details of the weightlifting
super with CGBP

Arnold Press (find 8RM in 3 sets or less/perform seated)

Metcon

Metcon (Time)

10-1

deads @ 275/185

1-10

strict ring dips at top of Muscle-up

Metcon (Time)

B-Fit

“Kelen Helly”

1 Round of Kelly

2 Rounds of Helen

1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps 24/20, 30 Wallballs 20/14

Helen: 400 Meter Run, 21 Kettlebell Swings 53/35, 12 Pull-ups

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