15
Nov
211115
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Split Squat (2110; 8-10/leg; rest 60sec x 4 Sets *)
https://youtu.be/KXUJxb8hO8U
*rear foot on 4-6″ plates
superset with
Pull-ups (2011; 8-10reps; rest 60sec x 4 Sets)
Metcon
Metcon (3 Rounds for reps)
3 Rounds::
3mins AMRAP
Row 20/17 cals buy-in
-in time left over complete as many rounds as you can of the following
2 Alternating KB Gorilla Rows 53/35
2 Dual KB Hang Squat Cleans 53/35
2 Alternating KB Thrusters 53/35
rest walk 2mins after each set
Coaches Notes:
This Week We Return Back To The Start Of Our Core Lifting Supersets Repetitions. The Variable That Has Changed For The Next Two Weeks Is An Increase Of Sets From 3 To 4 Per Superset. With The Added Volume Aim To Push Yourself On The Last Set Of Each Exercise More Than You Have In The Past 4 Weeks