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The Black list

4
Dec

The Black list

CrossFit Barbending – CrossFit

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

Snatch (3 @ 80,85,90%)

Metcon (AMRAP – Reps)

20 min AMRAP

50 WB 20/14

50 DU

40 BJ 24/20″

40 T2B

30 C2B pull-ups

30 bar facing burpees

20 cleans 145/100

20 jerks 145/100

10 snatches 145/100

10 MU

Metcon (Time)

B-Fit

With a partner complete the following:

200m Prowler Push 180/90

10 Heavy Tire Flips (both partners work together)

16 DB Thrusters each 40/30

400m KB Farmers Carry 140/106

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