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160606

6
Jun

160606

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

3 position snatch (1 double @ 55,60,65,70%)

hi hang, hang & floor
Perform 2 reps at hi hang, hang, & floor

Back Squat (4 X 5 ascending)

Superset with 3 TTB + 4 PU + 5 C2B

Metcon

Metcon (Time)

21 Power Cleans 135/95#

50′ Handstand Walk

21 OHS 135/95#

15 Power Cleans 135/95#

50′ Handstand Walk

15 OHS 135/95#

9 Power Cleans 135/95#

50′ Handstand Walk

9 OHS 135/95#

Metcon (Time)

B-Fit

400m DB KB Farmers carry buy-in then:

100 front rack DB KB walking lunges

*2 suicide penalty for every drop

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