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World War Z

15
Sep

World War Z

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 Pull (12 x 3 @ 100%)

Pause for 3 seconds at each position then jump and shrug

Pos. 1 – just below knees, work for vertical shins and back in full extension

Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs

Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

Metcon (AMRAP – Reps)

7 RDS

In 2 mins complete:

200m Run

7 Deads, 335/225

Max reps of Strict Handstand Push ups in the remaining time

Rest 1 minute between rounds, score is total number of HSPU
extra performance – 20 MU every time you break rest 1 minute

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Three sets of:

Bench Press x 4-6 reps

Rest 45 seconds

Single Arm Dumbbell or Kettlebell Row x 15-20 reps

Rest 45 seconds

B.

Complete as many rounds and reps as possible in 15 minutes of:

20 Kettlebell Swings (53/35)

10 Single Arm Kettlebell Press (53/35– 5 each arm)

200 Meter Run

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