210302

CF Barbending – CrossFit

Warm-up

The Greatest Squat Warm-up Ever (No Measure)

https://youtu.be/pCEpcIo-O4I

Weightlifting

Back Squat (AMRAP at 80% NT1RM)

5 reps at 50% NT1RM

3 reps at 60% NT1RM

2 reps at 70% NT1RM

1 rep at 75% NT1RM

AMRAP at 80% NT1RM

Metcon

Metcon (AMRAP – Reps)

10 minutes:

2 Dumbbell Hang Cleans 30/20

20 Double Unders

4 Dumbbell Hang Cleans 30/20

40 Double Unders

6 Dumbbell Hang Cleans 30/20

60 Double Unders

… continue pattern until time is up.

The dumbbell hang clean is with two (2) dumbbells and into a full squat.
Perf. – Power cleans & toe taps

https://youtu.be/f_kJ4NJw4dM