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160628

28
Jun

160628

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 @ 73% EMOM)

Back Squat (10 x 2 EMOM ascending starting @ 75%)

Metcon

Metcon (Time)

10-8-6-4-2 deficit HSPU 2/1 45

2-4-6-8-10 Power clean 185/125

Metcon (AMRAP – Rounds and Reps)

B-Fit

death by wall ball squared

start at 2 reps & add 2 each minute

core finisher

100 hollow rocks

50 leg raises

100 sit-ups

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