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)