211119

19
Nov

211119

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

snatch grip romanian deadlift (3110; 8-10reps; rest 60sec x 4 Sets)

https://youtu.be/UTWUTvPUPjA
superset with

DB Suitcase Walking Lunge (30X0; 14-16 Steps; rest 60sec x 4 Sets)

Metcon

Metcon (AMRAP – Rounds)

EMOM x 12mins:

1st – 15 Russian Kettlebell Swings 70/53lbs

2nd – 6 DB Burpee Box Step Ups 50/35lbs (box is at knee height)

3rd – 30sec Russian Twist 20/14lbs Med Ball