210426

25
Apr

210426

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

20 cal Machine

3 rounds:

30 sec Pike Stretch

30 sec Straddle Stretch

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

3 rounds:

10 Mountain Climbers

10 Scap Push-ups + 5 Pike Press

Weightlifting

Floor Press (AMRAP at 90% NT1RM)

5 reps at 50% NT1RM

3 reps at 60% NT1RM

2 reps at 70% NT1RM

1 rep at 75% NT1RM

1 rep at 80% NT1RM

1 rep at 85% NT1RM

AMRAP at 90% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 13. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets.

Metcon

Metcon (Time)

4 rounds:

21 Wall Balls 20/14

12 Dumbbell Power Snatch 50/35
Push to complete as prescribed today

Core – 3 rounds:

10 AbMat Sit-ups w/ Plate 25/15

10 Russian Twists w/ Plate 25/15