220126

26
Jan

220126

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

15-12-9-6-3 reps for time of:

Power cleans 135/95

Bar-facing burpees
https://youtu.be/uKaKp9Qf6hg

Scaling:

This is a fast burner. Choose a weight on the power clean that allows you to hold on for unbroken sets. Newer athletes should focus on proper mechanics. Push hard on the burpees.

Intermediate Option:

15-12-9-6-3 reps for time of:

Power cleans

Bar-facing burpees

♀ 75 lb. ♂ 115 lb.

Beginner Option:

15-12-9-6-3 reps for time of:

Power cleans

Bar-facing burpees

♀ 35 lb. ♂ 45 lb.

Finisher – Bicep + Delt Chipper (Weight)

50 KB Horn Curls

40 KB Hip to Halo

30 KB Preacher Curls in squat

20 KB Press(10/side)

10 Top Down Alternating KB Curls(5/side)