Handle With Care

23
Aug

Handle With Care

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

:20-:30 Dip Support

:20-:30 Dead Hang

:20-:30 Hip Extension

Then build to a moderate 1/2 kneeling DB Press x 5

Weightlifting

Bench Press (3 x 2 reps @42X1 + 1 regular tempo rep ascending )

build to a tough but not maximal load;

then 1 x max reps @ top loading for the day – score this set

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minutes:

30 Double Unders

15 Deadlifts 95/65

30 Double Unders

15 Hang Power Cleans

30 Double Unders

15 Push Jerks
RX+ – 115/85