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160420

20
Apr

160420

CrossFit Barbending – CrossFit

Warm-up

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

Weightlifting

Hang Snatch (10 x 3 EMOM ascending)

Front Squat (4 x 10 ascending)

superset with max effort MU

Metcon (AMRAP – Reps)

5 rounds of:

2:00 to complete-

50′ HS Walk

ME DU with the remainder of the 2:00

1:00 Rest
scale to ME HS hold up to 1:00

Metcon

Metcon (2 Rounds for weight)

B-Fit

10 rounds not for time (no heavy breathing allowed)

5 KB bench press AHAP

5 DB deadlifts AHAP

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