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170107

6
Jan

170107

CrossFit Barbending – CrossFit

Warm-up

It’s coach Rey’s last day. Come send him off to the Academy and wish him well!

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 (2 @ 60/65%, 3 x 2 @ 70%)

Front Squat (4 x 3 @ 70%)

Metcon

The Outfit (Time)

95 DU buy-in:

5 RDS

1 rope climb

9 Thrusters 95/65

21 KBS 53/35

72 burpee cash-out
commemorating the NJSP years of service, year founded and honoring the 72 fallen troopers

“Rey Day” (Time)

300m run buy in then –

3 RDS:

30 pull-ups

30 push-ups

30 abmat sit-ups

30 air squats

30 KBS 53/35

30 cal assault bike cash out

“Rey Day” (Time)

300m run buy in then –

3 RDS:

30 pull-ups

30 push-ups

30 abmat sit-ups

30 air squats

30 KBS 53/35

30 cal assault bike cash out

“Rey Day” (Time)

300m run buy in then –

3 RDS:

30 pull-ups

30 push-ups

30 abmat sit-ups

30 air squats

30 KBS 53/35

30 cal assault bike cash out

Snatch Pull (4 x 3 @ 80%)

extra performance

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