221003

2
Oct

221003

CF Barbending – CrossFit

Warm-up

Quick Clean Prep (No Measure)

1. Find Stance, Jump in place

2. Hang jump & shrug

3. Hang Muscle Clean

4. Lands in the receiving position

5. Scarecrow to receiving position

6. Hang Power Clean

7. Power Clean

https://youtu.be/aMfbgkCyN94

Metcon

Metcon (Time)

For time:

Row 2,000 meters

21 cleans 135/95

15 thrusters

Row 1,000 meters

15 cleans

12 thrusters

Row 500 meters

9 cleans

9 thrusters
Scaling:

Reduce the weight on the barbell in order to move through this workout with solid mechanics.

Beginner Option:

For time:

Row 1,000 meters

15 cleans

12 thrusters

Row 500 meters

12 cleans

9 thrusters

Row 250 meters

9 cleans

6 thrusters

♀ 35 lb ♂ 45 lb