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190413

12
Apr

190413

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean + Push Press + Push Jerk + Split Jerk (E3MOM X 6 ascending from 60% PC)

Metcon

Metcon (Time)

10 Bar Muscle-ups

20 Double KB/DB deads 50/35

30 Double KB/DB Front Squats 50/35

20 Double KB/DB deads

10 Bar Muscle-ups

Metcon (Time)

B-Fit

21-18-15-12-9-6-3

SDHP 75/55

After Each Round:

15 AbMat Sit-ups

45 Single Unders

Metcon (Time)

Bootcamp

4 Rounds:

75 Double Unders

50 DB OH Walking Lunge Steps 35/25

25/18 Calorie Row
for an added challenge, swap dubs for 50 weighted jump rope (ie old climbing ropes)

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