2
Mar
220302
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Scaling:
Intermediate athletes should reduce the load to allow the cleans to be performed in 2-3 sets. Newer athletes should modify the movements and loading.
Intermediate Option:
Elizabeth
21-15-9 reps for time:
Power cleans
15-12-9
Matador dips
♀ 75 lb ♂ 115 lb
Beginner Option:
15-12-9 reps for time:
Power cleans
Box dips
♀ 35 lb ♂ 45 lb
Finisher – Ham-strung (2 Rounds for weight)
3 Rounds:
20 Romanian Deadlifts “light”
rest :10
20 DB Suitcase Walking Lunges
rest 1:00