220116

16
Jan

220116

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

For time:

4 rope climbs

40 single-leg squats, alternating

40 dumbbell snatches, alternating 50/35

3 rope climbs

30 single-leg squats, alternating

30 dumbbell snatches, alternating

2 rope climbs

20 single-leg squats, alternating

20 dumbbell snatches, alternating

1 rope climb

10 single-leg squats, alternating

10 dumbbell snatches, alternating
Goal time: 20 minutes

Intermediate Option:

For time:

3 rope climbs

30 Box Pistols

30 dumbbell snatches, alternating

2 rope climbs

20 Box Pistols

20 dumbbell snatches, alternating

1 rope climbs

10 Box Pistols

10 dumbbell snatches, alternating

1 rope climb

5 Box Pistols

5 dumbbell snatches, alternating

♀ 25-lb. DB ♂ 35-lb. DB

Beginner Option:

For time:

3 rope climbs, lying to standing

30 kickstand pistols

30 dumbbell snatches, alternating

2 rope climbs, lying to standing

20 kickstand pistols

20 dumbbell snatches, alternating

1 rope climb, lying to standing

10 kickstand pistols

10 dumbbell snatches, alternating

1 rope climb, lying to standing

5 kickstand pistols

5 dumbbell snatches, alternating

♀ 10-lb. DB ♂ 15 lb.-DB