221026

25
Oct

221026

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice
https://youtu.be/Pm-b2XFeABA

https://youtu.be/o9etC7eyAm0

Metcon

Metcon (Time)

21-15-9 reps for time of:

Left-arm kettlebell snatches 53/35

Right-arm kettlebell snatches

Pull-ups
Scaling:

This workout is meant to be performed at high intensity, so select a kettlebell that allows you to keep moving. Reduce the volume of pull-ups to avoid lengthy rest breaks.

Intermediate Option:

21-15-9 reps for time of:

Left-arm kettlebell snatches

Right-arm kettlebell snatches

Pull-ups

♀ 12-kg KB ♂ 16-kg KB

Beginner Option:

15-12-9 reps for time of:

Left-arm kettlebell snatches

Right-arm kettlebell snatches

Assisted pull-ups

♀ 8-kg KB ♂ 12-kg KB