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161208

7
Dec

161208

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%)

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

Metcon

Heartbreak Kid (Time)

“Heartbreak Kid”

3RFT:

10 Front Squats (185/135#)

20 C2B Pull-ups

50 DU

Metcon (Time)

B-Fit

20 tire flips (shoot for sub 2 minutes).

40 pullups/ low RR

60 box jumps

80 pushups

100 double unders (sub jump tucks).

800M sprint

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