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160423

23
Apr

160423

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

paused Snatch (5 x 3 ascending)

Metcon (Weight)

5 x Push Jerk + 2 Jerk Grip OHS – heaviest possible, rest 90 sec.

1b) 5X2:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 sec.

Metcon (5 Rounds for time)

5X400m Run

Build speed rounds 1-3 to a all out sprint for rounds 4&5. Rest 1:1 each round.

Metcon

Metcon (AMRAP – Rounds and Reps)

B-Fit

20 minutes

400m run

15 shoulder 2 overhead

20 abmat sit-ups

25 BJ 24/20″

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