21
Apr
210422
CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
3 rounds:
30 sec Pigeon Pose Right
30 sec Pigeon Pose Left
30 sec Downward Facing Dog
30 sec Upward Facing Dog
2 rounds:
10 Jumping Jacks
10 Romanian Deadlifts 45/35
10 Push Press 45/35
Weightlifting
Shoulder Press (1 set of 3+ reps at 82.5% NT1RM)
1 set of 1 rep at 70% NT1RM
1 set of 1 rep at 77.5% NT1RM
4 sets of 3 reps at 82.5% NT1RM
1 set of 3+ reps at 82.5% NT1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
3 rounds – 3 min AMRAP:
10 Hang Power Clean & Jerk 95/65
10 Box Jump Overs 24/20″
1 min: Rest
RX+ – 115/75