27
Nov
211127
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Farmers Press (20X1; 8-10/arm; rest 60sec x 4 Set)
https://youtu.be/r5V1FlJGmYg
superset with
Close Grip Floor Press (2020; 10-12reps; rest 60sec x 4 Sets)
Giant set with
Hammer Curls (30X1; 8-10; rest 60sec x 4 Sets)
Metcon
Metcon (3 Rounds for time)
3 Rounds @ tough effort:
Bike 9/7 Cals
7 Renegade Rows 50/35lbs
Bike 9/7 Cals
7 Single Arm Dumbbell Power Clean and Jerk 50/35lbs R
7 Single Arm Dumbbell Power Clean and Jerk 50/35lbs L
Bike 9/7 Cals
rest walk 2-3mins between sets
Row 12/9 Cals