Call Us: 732-955-6333

160709

9
Jul

160709

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

Power Snatch (6 @ 80%, 4 @ 85%, 2 @ 90% for time)

note time in comment box

Metcon

Metcon (AMRAP – Rounds)

16 min EMOM

odd – 3 back squats @ 80% + 10 TTB

even – 15 diamond push-ups

Metcon (Time)

B-Fit

1-10 DBL KB Front squat

10-1 DBL KB russian swing

*5 box jump after each RD*

Leave a Reply