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160910

10
Sep

160910

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

Hang Power Snatch (2 EMOM X 5 ASCENDING)

REST 1 MIN THEN

Hang Snatch (2 EMOM X 5 ASCENDING)

REST 1 MIN THEN

Snatch (1 EMOM X 5 ASCENDING)

Metcon

Metcon (Time)

1000M RUN

40 PULL-UPS

30 THRUSTERS 95/65

20 CAL ROW/BIKE

Metcon (Time)

B-FIT

5 RDS

15 K2E

15 KBS 53/35

50M PROWLER PUSH (SLED + 180/90)

REST 1 MIN BETWEEN RDS

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