220720

19
Jul

220720

CF Barbending – CrossFit

Warm-up

FBB Shoulders & Hips (No Measure)

3 Rounds:

10 Push-up to Pike

10 Turkish Sit-ups

10 Jefferson Curls

Weightlifting

Push Jerk (Try to establish a new 1 RM in 20 minutes)

I.e. 2 x 5, 3 x 3, 1-1-1, etc…

Scaling:

Most athletes can attempt the push jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Metcon (Time)

21-15-9 Reps for time of:

Dumbbell Push Jerks 50/35

Box Jump Overs 24/20″
*8 Minute Time Cap*

Scaling –

Intermediate:

21-15-9 Reps for time of:

Dumbbell Push Jerks 35/25

Box Jump Overs 24/20″

Beginner:21-15-9 Reps for time of:

Dumbbell Push Jerks 25/15

Box Jump Overs 20/16″