211129

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Split Squat (2110; 8-10/leg; rest 45sec x 4 Sets *)

https://youtu.be/KXUJxb8hO8U
*rear foot on 4-6″ plate

superset with

Pull-ups (2011; 8-10reps; rest 45sec x 4 sets)

Metcon

Metcon (3 Rounds for reps)

3 Rounds – Pre-Fatigue Muscle Endurance:

3mins AMRAP

Row 20/15 cals

-in time left over complete as many rounds as you can of the following

2 KB Split Clean R 53/35lbs

2 KB Single Arm Rack Lunge R

2 KB Single Arm Thruster R

2 KB Split Clean L

2 KB Single Arm Rack Lunge L

2 KB Single Arm Thruster L

rest walk 2mins after each set
Bike 15/12 cals

For The Final Two Weeks Of The Training Program We Are Returning To The Beginning Of Our Core Supersets Yet Again. Things Are About To Get

Even Tougher. Still 4 Sets, But The Rest Periods Have Shortened From 60 To 45 Seconds. Keep Up With The Shorter Breaks And Aim To Hit Those

Slightly Higher Loads From 2 Weeks Ago. If You Are Ambitious And Your Tempo And Rep Ranges Are Getting Hit, Try For Slightly Heavier Loads

These Final Two Weeks. Honor The Tempo And Rests! They Are Critical.