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