220115

15
Jan

220115

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (2 Rounds for reps)

Complete as many reps as possible in 8 minutes of:

Shoulder presses at 115/75 lb.

Each time you break, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:

Hang power cleans at 185/125 lb.

Each time you break, perform 30 squats
Scaling:

Today’s workout takes a bit of strategy. Choose weights that allow you to complete large sets(5+ reps to start), but avoid going to failure.

Intermediate Option:

Complete as many reps as possible in 8 minutes of:

Shoulder presses at 95/65 lb.

Each time you break, perform 35 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:

Hang power cleans at 155/105lb.

Each time you break, perform 30 squats

Beginner Option:

Complete as many reps as possible in 5 minutes of:

Shoulder presses at 45/35 lb.

Each time you break, perform 50 single-unders

Rest 4 minutes

Then, complete as many reps as possible in 5 minutes of:

Hang power cleans at 75/55 lb.

Each time you break, perform 20 squats