220603

2
Jun

220603

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice
followed by 3 seated dynamic box jumps EMOM x 6

Weightlifting

box squat (3 x 5 @ 70-80% BS, rest :10 then 1-3 reps x 2)

Zercher Squat (3 x 6-8 AHAP)

select a loading that takes you near failure within the designated rep range. Perform 1-2 warm-up sets to feel it out prior to your 3 work sets.

Banded KB Swing (4 x 20-25, rest :60 between sets)

select a load and band combo that is challenging but can be performed unbroken. Swing to shoulder level.

https://youtu.be/PN9dppWJcGQ