210323

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

300 m Run

2 rounds:

10 Jumping Jacks

10 Mountain Climbers

2 rounds:

30 sec Couch Stretch Right

30 sec Couch Stretch Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Side Lunge Hold Right

30 sec Side Lunge Hold Left

Weightlifting

Back Squat (1 set of 5+ reps at 77.5% NT1RM)

1 set of 2 reps at 65% NT1RM

1 set of 2 reps at 72.5% NT1RM

3 sets of 5 reps at 77.5% NT1RM

1 set of 5+ reps at 77.5% NT1RM

Metcon

Metcon (AMRAP – Reps)

“Death by” EMOM as long as possible:

Power Cleans 135/95

Kipping Pull-ups
Every minute on the minute (EMOM), starting at 0:00, perform 1 power clean + 1 pull-up within minute 1, rest in remaining time. Complete one more rep of each movement per minute each subsequent minute (2 power cleans + 2 pull-ups from 1:00-2:00, 3 power cleans + 3 pull-ups from 2:00-3:00, etc.). Continue as long as possible until unable to complete the number of reps prescribed in under a minute.