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181005

4
Oct

181005

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

CFBB Warm-up (No Measure)

2 RDS

row 200m

15 GHD sit-ups

15 hyperextensions

10 strict pull-ups

10 pushups

10 reverse lunges

10 PVC pass-thrus

10 band pull aparts
B-Fit

Metcon

Metcon (Time)

30 Squat Snatches @ 60% 1RM
note load in comments – rest 10 minutes then

Metcon (AMRAP – Rounds and Reps)

5 minutes:

30 Dubs

3 Power Cleans @ 85%

Weightlifting

Back Squat (6 x 3 @ 70% every :90)

B-Fit

Metcon (Time)

750m row buy-in then:

3 Rounds:

20 walking lunge steps

15 HR push-ups

10 WB 20/14

750m row cash-out
B-Fit

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