201218

18
Dec

201218

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Front Squat into Sots Press x 6

Tall Kneel to Squat x 10 alternating

Star Plank x :10/side

30 Jumping Jacks

Weightlifting

Power Clean + Front Squat + Jerk (15 Minutes to build Heavy @ 1 + 2 + 1)

DB Floor Press in Bridge (12 Light, 4 Heavy, 12 Light, x 4 Heavy)

4 sets total alteranting between lighter and heavier load – superset with….

KB Lawnmower Row (4 x 6 heavy + 12 light)

Use DB or KB – here each set will be 18 reps/side where the first 6 we use heavy load followed immediately x 12 light

*15 minute cap for supersets*

Barbell Z-press (3 x 6-8 Moderate)

super with….

side to side pull-ups (3 x 4-6 @ 3111 )

https://youtu.be/LQWLtCxYgYw

Alternate sides each rep

Perf. – Ring Row @ 5111

https://youtu.be/Uw6FovZJR7I