201204

4
Dec

201204

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean + Front Squat + Thruster (EOMOM x 5 ascending from 50% Thruster)

Type the details of the weightlifting

1/2 Kneeling DB Arnold Press (3 x 6/side Heavy)

superset with…

Dips (3 x 10-12 strict)

Perf. – Box Dips

*10 min cap on superset*

Bent Over Row (2 x 6-8 @ 30X0)

superset with….

Chest-To-Bar Pull-ups (2 x 8-10)

Perf. – Banded Pull-ups

RX – Kip Away

*10 min cap on Superset*