201117

17
Nov

201117

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

3 rounds:

30 sec Squat Hold

30 sec Straddle Stretch

30 sec Scorpion Hold Right

30 sec Scorpion Hold Left

2 rounds:

10 Front-to-back Leg Swings /leg

10 Side-to-side Leg Swings /leg

10 PVC Pass throughs

10 PVC Overhead Squats

Weightlifting

Power Snatch (5 @ 40,50,60%)

perform as singles – dial in the form

Metcon

Metcon (AMRAP – Reps)

10 min EMOM:

Even min:

5 Deadlifts 275/205

Odd min:

Max Double Unders
Perf. – 205/145 & lateral bar hops

Accessory – 3 Rounds:

10 Prisoner Supermans

10 Hanging Alt. Unilateral Toes to Bar

Metcon (AMRAP – Rounds)

No Equipment WOD

30 Minute EMOM:

Odd – 10 Burpees

Even – 20 Sit-ups