221023

22
Oct

221023

CF Barbending – CrossFit

Warm-up

Power Clean Warm-up (No Measure)

1) Find Stance , Jump in Place

2) Hang Jump & Shrug

3) Hang Muscle Clean

4) Lands in Receiving Position

5) Scarecrow to Receiving Position

6) Hang Power Clean

7) Power Clean

https://youtu.be/aMfbgkCyN94
https://youtu.be/9wIkPCS4Mbo

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

12 handstand push-ups

8 bar muscle-ups

4 power cleans 205/135
Scaling:

Modify the movements and reduce the loading so you can keep moving.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

8 handstand push-ups

6 Chest to Bar Pull-ups

4 power cleans

♀ 115 lb ♂ 165 lb

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

12 push-ups

8 assisted pull-ups

4 power cleans

♀ 45 lb ♂ 65 lb