20
Jan
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