211019

18
Oct

211019

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean Deadlift (3 x 6-8 @3131, rest :75)

https://youtu.be/up4l1B0GE9c

starting weights should be between 50-70% clean 1RM

superset with

1/2 Kneeling Dual DB Press (3 x 8-10 @ 20X2(switch knees 1/2 way), rest :75)

https://youtu.be/HZM84steEyw

Metcon

Metcon (Time)

@ 85% Effort:

27-21-15 Row Cals

21-15-9 Strict Handstand Push Up

* Scale to Pike Strict HSPU

rest 3mins

21-15-9 Bike Cals

27-21-15 MedBall Sit Ups
alt. between rower & bike as shown if class size allows for it