190121

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

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
B-Fit

Weightlifting

Snatch (3 @ 60,70,80% + 15-25 lbs)

Overhead Squat (3 @ 60,70,3+ @ 80% + 15-25 lbs)

Metcon

Metcon (Time)

400 m Run

20 Power Cleans 135/95

400 m Run

15 Power Cleans 155/105

400 m Run

10 Power Cleans 175/125

400 m Run

5 Power Cleans 195/135
B-Fit with DB’s 35/25, 40/30, 50/35, 60/40

Core

3 rounds:

15 Lying Leg Raises

10 GHD Hip Extensions