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)

https://youtu.be/nvcqKLIJ_ds

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