221029

28
Oct

221029

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice
https://youtu.be/L219ltL15zk

Metcon

Metcon (2 Rounds for reps)

From 0-3 minutes:

20 thrusters 155/105

Max-rep bar muscle-ups in the time remaining

Rest 3 minutes

From 6-9 minutes:

20 bar muscle-ups

Max-rep thrusters in the time remaining 155/105
Scaling:

For Workout 1, reduce the loading on the thruster and reduce the reps as needed so you can spend about half the time on thrusters and half the time on bar muscle-ups.

Intermediate Option:

From 0-3 minutes:

15 thrusters

Max-rep chest to bar pull-ups in the time remaining

Rest 3 minutes

From 6-9 minutes:

15 chest to bar pull-ups

Max-rep thrusters in the time remaining

♀ 85 lb ♂ 115 lb

Beginner Option:

From 0-3 minutes:

10 thrusters

Max-rep band assisted pull-ups in the time remaining

Rest 3 minutes

From 6-9 minutes:

10 band assisted pull-ups

Max-rep thrusters in the time remaining

♀ 45 lb ♂ 65 lb

Metcon (No Measure)

Finisher

1) 100 Banded face pulls

2) 100 Banded Pull aparts

*partition as necessary to finish as quickly as possible*