201127

27
Nov

201127

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Downward Facing Dog

30 sec Upward Facing Dog

2 rounds:

10 Good Mornings 45/35

10 Barbell Thrusters 45/35

Weightlifting

Power Clean + Push Press + Push Jerk + Split Jerk (EOMOM x 6 ascending gradually from 60% PC)

add 5-10 lbs per RD

Bent Over Row (3 x 8 @ starting complex weight or ACAP)

superset with…..

Dips (3 x 8 @ 30X0)

10 minute cap to complete superset

Metcon

Metcon (Time)

3 Rounds:

15 Deadlifts 245/165

30 Double Unders
Perf. – 185/125 & 50 Singles

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD

20 Minutes:

5 V-ups

10 Push-ups

15 Air Squats

10 Couch Dips

5 Prisoner Supermans