210429

28
Apr

210429

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

300 m Run

3 rounds:

7 Jumping Jacks

7 Jumping Lunges

7 Barbell Push Press 45/35

3 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Side Lunge Stretch Right

30 sec Side Lunge Stretch Left

Weightlifting

Shoulder 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

Metcon

Metcon (Calories)

5 Rounds:

2 min:

10 Dual KB Hang Cleans 53/35

5 Dual KB Push Jerks 53/35

Max Calorie Machine

1 min: Rest
score is cals – select a loading that allows for unbroken KB movements

Core – 60 KB Pike leg lift overs

https://youtu.be/WbefuM-AlhE