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161222

21
Dec

161222

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 (4 @ 60/65/70/75%, )

Back Squat (4 @ 60/70/75%, 2 x 4 @ 80%)

Metcon

Metcon (Time)

10 RFT:

7 SDHP 95/65

7 Front Squats

7 Push Jerks

Metcon (8 Rounds for reps)

Ninjas: 8×4 Unbroken Muscle-ups, rest as needed between sets

Advanced: 10×3 Unbroken Muscle-ups, rest as needed between sets

Intermediate: 16×2 Unbroken Muscle-ups, rest as needed between sets

Novice: 30×1 Unbroken Muscle-ups, rest as needed between sets
extra performance

Metcon (Time)

B-Fit

15 RDS

5 x DB Bench Press Heavy AF

50ft Farmers Carry @ BW

(30 minute CAP)

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