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160613

13
Jun

160613

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 (3 @ 70%,2 @ 75%)

hi hang, hang & floor

Back Squat (4 x 8 ascending)

superset with 5 CTB + 4 kipping + 3 strict PU

Metcon

Metcon (Time)

4 RDS

15 cal row

3 rope climbs

12 KB Snatch70/53(6/side)

Metcon (Time)

B-Fit

4 RDS

21 KBS 53/35

200m plate carry 45/25

9 burpees onto plate

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