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160509

9
May

160509

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 (12 min to build AHAP)

Back Squat (4 x 10 ascending)

superset with 4 x 2 pullup + 3 C2BPU +4 bar MU

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
6 minute time cap – go hard

Metcon (No Measure)

B-Fit

Session:

30 sec “L” hold from rings/bar (scaled = knee up hold).

60 sec plank hold.

30 sec handstand hold (scaled = wall walk hold).

30 sec chin over bar/rings hold.

5 rounds or 20 min.

finisher – tabata airdyne

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