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Bars On Fire CrossFit – CrossFit

Warmup

200 m run

Burgender warmup:

Good mornings

Metcon (Time)

5 RFT:

400m Run

12 Deadlifts (135,95)

6 Power Snatches (135,95)

3 Overhead Squats (135,95)

Zachs Challenge; Complete round 1 in less than 2 min and you dont have to complete the remaining 4 rounds – unless you want to :))
* Scale weight to (115,75 or less)

* 25 min. cap

Mobility

Banded hamstring stretch

Banded pass thru, pull apart, oh press

Single Arm DB Bench Press (3X12 (each arm))

Single Arm DB Bench Press
* choose a weight you can complete unbroken sets with

* Score heaviest set you completed both arms with

Conditioning

Complex: 1 DB Snatch, 1 DB Hang Snatch, 1 DB OH Squat – Switch sides

Practice at one weight or increase weight, 3 rounds.


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