201226

26
Dec

201226

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds Each:

Thoracic Flow

https://youtu.be/4sdb-QrfnuU

Squat Flow

https://youtu.be/Yo55p6k0oIA

Weightlifting

Back Squat (5 x 2 @ 85% E4MOM)

giant set within the 4 minute block with…

Lean Away Pull-up (5 x 4 @ 40XO)

Perf. – Ring Rows @ 40X0

KB Z-Press (5 x 5 reps Heavy with good form (DB or KB))

perform squats, pulls & pushes above all within 4 minute block

Metcon

Metcon (Time)

3 Rounds:

5 Front Squats 165/115

10 Pull-ups

15 Russian Kettlebell Swings 70/53

30 Double Unders
*kipping permitted* – RX Front Squats come from the floor

Perf. – 115/75, jumping pull-ups, 53/35 & lat BB hops