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190128

27
Jan

190128

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 (5 @ 65,3 @ 75,1 @ 85% + 15-20 lbs per set)

Overhead Squat (5 @ 65,3 @ 75,1+ @ 85% + 15-25 lbs per set)

Metcon

Metcon (AMRAP – Reps)

Every 3 min for 15 min:

30 AbMat Sit-ups

10 Deadlifts 225/155

10 Handstand Push-ups

Max Box Jumps 24/20″
*score BJ reps only*

B-Fit pike presses

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