24
Aug
5:00 Somewhere
CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
6 Horizontal Pull-ups @ 3131
100′ Single Arm KB Farmer Carry
12 KB Rack Offset Squats
Then build to a moderate Turkish Get-up
Weightlifting
Overhead Squat (5 x 1 EOMOM)
5 x 1 with a :03 pause @ 1/4, parallel, bottom, parallel, & 1/4 squat
More experienced athletes ascend in load. Those newer to the movement keep it light & build technique & position
Metcon
Metcon (2 Rounds for reps)
AMRAP 5:
21 DB Power Snatch 50/35
21 Lateral DB Burpees
21 Calorie Row/15 Cal Airbike
rest 5:00 then…..
AMRAP 5:
15 DB Power Snatch*
15 Lateral DB Burpees
15 Calorie Row/12 Calorie Airbike
*increase DB loading to something you can stay unbroken with*
RX+ – Hang Power Snatch @ 95/65 & 115/85