9
Nov
211109
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Clean Deadlift (3 Pauses: 3131; 6-8reps; rest 60sec x 3 Sets)
supereset with
1/2 Kneeling Dual DB Press (3021; 8-10reps; rest 60sec x 3 Sets)
Metcon
Metcon (3 Rounds for reps)
5min AMRAP: 1-2-3-4-5-6….
Single Arm DB Bench Press R 50/35
Single Arm DB Bench Press L
*1 Turkish Get Up/arm between each set/same load
rest 2mins
5min AMRAP
1-2-3-4-5-6….
Strict Bar Dips
(add 25/10lb Dumbbell between legs – RX+)
*5 Cal Row/bike between each set
rest 2 minutes
5min AMRAP
1-2-3-4-5-6….
L-Sit Lift Overs (tap feet on each side = 1 rep)
*5 Cal Bike/row between each set
RX+ bench/TGU – 60/40
alt. bike & rower if class size allows