210613

12
Jun

210613

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (5 Rounds for calories)

“Pain Week 1”

2-5 Rounds of 1:00 work/4:00 rest

5 T&G Power Cleans @ 50% 1 RM

6 Bar Facing Burpees

Max Effort Machine (cals)
All Pain workouts will be a minimum of 2 RDS up to a maximum of 5. Athletes will set an individual calorie cut-off in round 1. In order to EARN additional RDS, thier calorie total in subsequent RDS must remain within 1 standard deviation of the original calorie cut-off.

For example an athlete completes 8 calories RD 1. In order to earn another RD, that athlete must maintain a minimum of 7 calories in all future rounds. If said athlete completes 6 or fewer calories, their workout is over.

When an athlete completes all 5 RDS as RX, they add 5% to their barbell.

Metcon (No Measure)

in remaining time practice SLIPS

https://youtu.be/yG1X-kKK1c8

https://youtu.be/XcCOZ5tlBTg

https://youtu.be/QP3YphGMdqs