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Barn Door Lats!

Barn Door Lats:

Strength:

Option A: 5rds

5 strict pull-ups

10 T2B

Option B: 5rds

5-10 Bent-Over Rows (barbell or DB)

10 T2B (on the floor, brings toes to either barbell or DBs)


Met Con:

Option A: 3rds

25 pull-ups

400m run

35 abmat or kb swings

400m run


Option B: 3rds

25 Odd Object Rows

400m run

35 abmat or kb swings

400m run


Warmup: 3rds

1 min cardio

10 bent over rows

10 knee to elbow


Pull-up prep (only if your doing pull-ups)

5 scap retractions

5 kips

3 strict

3 kipping pull-ups


Mobility: OH wall, lat, child, chest

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3 Comments


deroh0
deroh0
Apr 21, 2020

Strength Option A Pull-ups 5x5 w/ 20# T2B 5x10 Metcon option A Yellow KB swings 26:27 Grip strength was the limiting factor.

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CrossFit Ardor
CrossFit Ardor
Apr 21, 2020

Option A

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CrossFit Ardor
CrossFit Ardor
Apr 21, 2020

Met Con: 19:07 With 400m rows and 53 lb kb swings

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