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160429

29
Apr

160429

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

Snatch (20 min to build heavy)

Clean and Jerk (see above)

Metcon

Metcon (Time)

B- Fit

10 American swings

10 goblet squats

10 American swings

9 goblet squats

10 American swings

8 goblet squats

For this workout you will complete 100 swings and 55 squats. Each round you will do 1 less squat but you’ll always do 10 swings. All reps on all sets MUST be unbroken.

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