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170213

12
Feb

170213

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

Power Snatch (3 x 2 @ 65%)

Snatch Pull (3 x 3 @ 75%)

Overhead Squat (3 x 3 @ 65%)

Metcon

Metcon (Time)

30 Box Jumps 24/20

30 C2B Pull-ups

30 KB Swings 53/35

30 Front Squats 115/80

30 T2B

30 Push Press 115/80

30 Deadlifts 115/80

30 Wallballs 20/14

30 Burpees

30 Double-unders

Metcon (2 Rounds for weight)

B-Fit

1. DB strict press 6 x 5.

2. DB push jerk 6 x 5.

Rest as needed between sets.

Finisher: 30 sec max effort assault bike x 6.

Rest as needed between efforts.

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