Barnes Corner CrossFit – CrossFit
Strength
Bench Press (5 sets, Max Reps at 75% + Max Pushups)
1 Set Every 3 MIN on the MIN.
After 2-3 warmup sets, begin your working sets of max reps at 75% of your 1RM, immediately following each set perform a max set of pushups. If you don’t know your percentages, Sets should be in the 8-12 range going to failure each set.
Weightlifting
Hang Power Clean (10 Minutes of Barbell Cycling Work)
Practice stringing reps together, Keep it light and work on grip and bracing, Tall before small, Jump and Catch. Keep the bar close.
Workout of the Day
Glowing Orb (2 Rounds for reps)
Part 1:
8 MIN AMRAP
10 Hang Power Cleans 75/55 (rx+95/65)
10 Burpees
-Rest 2 Min
Part 2:
8 MIN AMRAP
12 Wallballs 20/14
12 Box Jump 24/20