200912

11
Sep

200912

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (No Measure)

Bootcamp – KB Flow

6 Rounds:

1 – KB Renegade Row x 2 reps/side

2 – DBL KB Hang Clean + Strict Press x 4

3 – KB Gunslinger x 6

4 – Double KB Front Rack Squat x 8

*rest 1:30 between RDS*
RX – 53/35

Weightlifting

2 Muscle Cleans + 2 Power Cleans (EVERY :90 x 4 @ 40%, 45%, 50%, 55%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minutes:

20 dumbbell push presses 50/35

40 double-unders
Perf. – 40/25

Accessory – 3 Sets:

KB curls 21’s (on the horns)

KB French Press x 20-25

Metcon (No Measure)

No Equipment WOD

Tabata:

Side Plank Right

Side Plank Left

Sit-ups

L-sit pulses