201023

22
Oct

201023

CF Barbending – CrossFit

Warm-up

FBB upper body Prep (No Measure)

3 Rounds:

8 1/2 kneeling KB press/side

12 scap push-ups

12 side plank rotations/side

Weightlifting

Floor Press (3 @ 60/70%, 3 + @ 80%)

Superset with 3 Chin-ups with a 3-5 Second negative

Perf. – 3 Bent rows @ 30X0 Tempo

Metcon (Time)

“Bell DT”

5 rounds:

12 DB/KB Deadlifts 50/35

9 DB/KB Hang Power Cleans

6 DB/KB Shoulder-to-Overhead
Perf – 40/25

Metcon (No Measure)

No Equipment WOD

24 Minutes:

1 – 4 x :20 Push-ups/ :10 Rest

2 – 4 x :15 Push-ups/:15 Rest

3 – 4 x :30 Prisoner Good Mornings/:30 Rest

4 – 4 x :30 Frog Pumps/:30 Rest