201110

10
Nov

201110

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

3 position clean (Power – EOMOM x 5 ascending from around 40%)

HH, hang & floor

Metcon

Metcon (Time)

400 m Run

20 Power Cleans 135/95

400 m Run

15 Power Cleans 155/105

400 m Run

10 Power Cleans 175/115

400 m Run

5 Power Cleans 195/125
Perf. – 95/65, 115/75, 135/85, 145/95

Metcon (Time)

No Equipment WOD

4 Rounds:

Run 400m

20 Hip Bridge Walk Outs
https://youtu.be/PB1NB0vBpBc