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161201

30
Nov

161201

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 (3 @ 60/70%, 3 x 3 @ 75%)

Snatch Pull (3 x 3 @ 90%)

Back Squat (3 @ 80, 1 @ 85, 3 @ 80, 1 @ 87, 3 @ 80, 1 @ 90%)

Metcon

Metcon (AMRAP – Rounds)

EMOM x 15

Min 1: 10 RDL 50% of best DL

Min 2: 10 Kipping HSPU

Min 3: 50 DU

Metcon (Time)

B-Fit

6 rounds

10 toes to bar/ring (sub leg raisers).

100′ shuttle sprint

15 box jumps

100′ shuttle sprint

10 DB/KB push jerks (unbroken).

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