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160622

22
Jun

160622

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 (7 x 1 @ 85% EMOM)

Push Press behind the neck (5 x 3 + 2 OHS ascending)

superset with ME HSPU

Metcon

Metcon (Time)

1000m row

10 MU

500m row

5 MU

Metcon (Time)

B-Fit

with a partner:

3 RDS

600m run together

40 ring rows

60 push-ups

80 air squats

partiton any way you choose

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