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190127

26
Jan

190127

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Bench Press (3 @ 60,70,3+ @ 80% + 15-25 lbs)

Chest-To-Bar Pull-ups (3 x max supered with Bench)

Metcon

Metcon (AMRAP – Reps)

3 rounds:

Max reps of strict pull-ups

Max reps of shoulder presses, 115 / 75

Max-calorie row in 20 seconds

Max L-sit hold for time(ring supported)

Start a clock and begin an attempt at each exercise every 3 minutes.

Metcon (Time)

StrongmanWod

EMOM Until 100 Ring Dips:

Even Minutes – Max Strict Ring Dips

Odd Minutes – 5 Deadlifts 345/225

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