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160427

27
Apr

160427

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

Power Snatch (3 x 10 across AHAP)

if you fail to get 10 unbroken, cut load. Rest 1 min between efforts

Power Clean & Jerk (3 x 10 across AHAP)

same rules apply

Front Squat (4 x 10 ascending)

superset with ME HSPU

Metcon (Time)

5 rounds of:

Sprint 100′

10 Burpee Box Jump Overs 30/24″

Sprint 100′

Rest 1:00 between each round.

Metcon

Metcon (Time)

B-Fit

With a partner…200 combined weighted walking lunges while partner does a static OH hold.

150 combined push ups while partner does a static pull up hold.

One partner works, one partner holds. Divide up the work as needed.

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