220517

16
May

220517

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

6 rounds for time of:

5 hang power cleans 155/105

10 weighted lunges

Then,

Accumulate 4 minutes in a handstand hold.
*timed score will come after the athlete had completed all RDS & Reps + the HS Hold – lunges come from the back rack*

Scaling:

Reduce the load on the power clean in order to complete the sets without rest. If you have not developed the skill to get inverted on your hands, spend 4 minutes practicing by putting weight on your hands, i.e. a pike hold, plank hold, bear crawl, or hold a weight overhead.

Intermediate Option:

6 rounds for time of:

5 hang power cleans

10 weighted lunges

♀95 lb ♂ 135 lb

Then, Accumulate 3 minutes in a handstand hold.

Beginner Option:

3 rounds for time of:

5 hang power cleans

10 weighted lunges

♀55 lb ♂ 75 lb

Then,

Bear crawl as far as possible in 2 minutes.