20
Jun
210621
CF Barbending – CrossFit
Warm-up
FBB Big Squat Prep (No Measure)
EMOM x 9:
1 – 8 KB Offset Rack Cossack Squats
2 – 4 Burpee Broad Jumps
3 – :15 Machine Calorie Sprint
Metcon
Metcon (Weight)
A1) Back Squat
80% 1 RM – 30X0 Tempo
A2) DB Push Up
rest 5 minutes then
Metcon (2 Rounds for weight)
B1) barbell lateral lunge
20-30% Back Squat
B2) DB Hammer Curl
Finisher – Goblet Squat Rack Run (3 Rounds for weight)
Select the heaviest DB/KB you know you can get for 10 reps. Complete a 10 rep set, drop the weight 10 lbs and immediately complete a max rep set. Drop the weight 10 lbs once more & immediately complete a third set to failure.