2
Mar
210302
CF Barbending – CrossFit
Warm-up
The Greatest Squat Warm-up Ever (No Measure)
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
Core – 50 Cross Body Strict Toes to Bar