201123

23
Nov

201123

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 KB 1/2 Kneeling Bottoms up press/arm

10 KB loaded Dead Bugs

10 KB SDHP

PVC Front Rack stretch x :15/side

Weightlifting

Power Clean + Push Press (5 x 1 + 5 E3MOM ascending from 65% PC)

Type the details of the weightlifting
Superset with :30 Chin over Bar Hold

DB Floor Press in Bridge (Tabata style)

Pick a load you can maintain 10-15 reps with across all intervals – err on side of caution

*score will be average reps/RD*

Metcon

Metcon (Time)

3 Rounds:

20 Russian Kettlebell Swings 70/53

20 KB Lawnmower Rows(10/side)

:60 Front Leaning Rest

Rest 1 minute
Perf. – 53/35

Zachary Tellier (Time)

10 Burpees

10 Burpees

25 Push-ups

10 Burpees

25 Push-ups

50 Lunges

10 Burpees

25 Push-ups

50 Lunges

100 Sit-ups

10 Burpees

25 Push-ups

50 Lunges

100 Sit-ups

150 Air Squats
No Equipment Re-Test