211226

26
Dec

211226

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

9 dumbbell deadlifts 60/40

6 burpees

3 dumbbell power cleans
https://www.crossfit.com/essentials/workout-tips-for-211005

Scaling:

Choose a load that is challenging but allows you to move quickly through the short rep set for each movement. You will be breathing hard, and grip may be taxed, but try to minimize rest between movements.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

9 dumbbell deadlifts

6 burpees

3 dumbbell power cleans

♀ 30 lb. DBs ♂ 45 lb. DBs

Beginner Option:

Complete as many rounds as possible in 9 minutes of:

9 dumbbell deadlifts

6 burpees

3 dumbbell power cleans

♀ 20 lb. DBs ♂ 30 lb. DBs

Core – Tabata DB Oblique side Bends (switch arms each RD)