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170202

1
Feb

170202

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 @ 60/65/70/75%, 2 X 3 @ 80%)

Back Squat (8 @ 70/75/78%)

Metcon

Metcon (Time)

3 RDS:

21 Wallballs 20/14

18 Hang Power Snatches 75/55

15 Bar Facing Burpees

12 C2B
extra performance –

Choose one of the following:

A. 3 sets of 10 unbroken muscle-ups

B. 4 sets of 8 unbroken muscle-ups

C. 5 sets of 6 unbroken muscle-ups

D. 6 sets of 5 unbroken muscle-ups

Rest as needed between sets

Metcon (AMRAP – Reps)

B-Fit

1) deadlift 5 x 5 ascending to heavy AF

2) 15 min AMRAP

1 burpee, 2 pull-ups, 3 American swings.

2/4/6

3/6/9

4/8/12

When you finish 4/8/12 go back to 1/2/3.

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