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190102

1
Jan

190102

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean and Jerk (5 @ 65, 3 @ 75, 1 @ 85% + 10-20 lbs per set)

Metcon

Metcon (Time)

3 rounds:

500 m Row

20 Ring Dips

10 Power Cleans *

*Increase weight each round:

Round 1: 135/95

Round 2: 155/105

Round 3: 175/120
B-Fit with parallel dips & deads:

185/125

225/155

275/185

Core

3 rounds:

10 Toes-to-bar

15 Mountain Climbers

20 AbMat Sit-ups

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