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180921

20
Sep

180921

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
B-Fit “Sally” followed by easy 1000m row

Weightlifting

Metcon

Power Snatch (2 T&G EMOM x 12 ascending from 50%)

Metcon (Time)

5-4-3-2-1

Front Squats @ 85% from rack

strict HSPU

BJ 36/30″

Rope Climb

Weightlifting

Back Squat (3 EMOM x 7 @ 65%)

B-Fit

Metcon

Metcon (Time)

6 Rounds:

10 WB 20/14

10 push-ups

10 OH walking lunges 45/25

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