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160624

24
Jun

160624

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 (5 x 5 EMOM @ 70%)

yes you squat!

Back Squat (4 x 10 ascending)

superset with 5 pull-ups + 5 CTB

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min

25′ front rack lunge 135/95

5 burpees over bar
score lunges 1 rep per 5 ft like open

Metcon (Time)

B-Fit

800m run buy in then:

3 RDS

30 KBS

20 KB goblet presses

400m run cash out

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