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161230

29
Dec

161230

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 @ 60/70/75/80%)

Back Squat (5 x 4 @ 80%)

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Metcon (Time)

B-Fit

10-8-6-4-2 DB/KB Strict Press @ AHAP

50′ sled push between rounds @ AHAP

Snatch Pull (4 x 3 @ 95%)

extra performance

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