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160413

13
Apr

160413

CrossFit Barbending – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Power Snatch (3 reps EMOM x 10 ascending)

start at 60%, if you miss drop 10lb & hold across

Front Squat (4 x 10 ascending)

superset with ME ring MU

Metcon (AMRAP – Reps)

2 RDS

1:00 ME strict HSPU then

4:00 AMRAP

7 power clean + push jerks @ 60%

14 bar facing burpees

*rest 1 min*

Metcon (Time)

B-Fit

2 mile relay run.

400m per person X 4 rounds (each person runs 4 times)

Partner A runs while Partner B holds a plate overhead.

Men 45 pounds.

Women 35 pounds.

Men who finish over 14 minutes complete a 40 burpee penalty (as a team) after the WOD.

Women who finish over 17 minutes complete a 40 burpee penalty (as a team) after the WOD.

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