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181112

11
Nov

181112

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

LUNGE/WORM (No Measure)

3 RDS NOT FOR TIME

1) WALKING LUNGE LENGTH OF BOX

2) INCHWORM LENGTH OF BOX
B-Fit

Weightlifting

Snatch (5 @ 40,50,60%)

Overhead Squat (5 @ 40,50,60%)

Metcon

Metcon (AMRAP – Reps)

10 min Alternating EMOM:

Even min:

5 Power Snatches 95/65

10 Overhead Squats 95/65

Odd min:

• Max Double Unders

Within the first minute, complete 5 power snatches plus 10 overhead squats and rest in the remaining time. The next minute, complete as many double unders as possible. Repeat until time is up. Score is total double unders.
Core – 3 rounds:

10 GHD Hip Extensions

10 Hanging Knee Raises

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
B-Fit

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