200804
CF 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
Weightlifting
Hang Power Snatch + Hang Power Snatch Below Knee + OHS (Every :90 x 7 @ 40-65%)
TECHNIQUE FOCUS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Pick a load in the range & maintain across
Metcon
Metcon (Time)
800m Run then…
5 Rounds:
10 Bent Rows 115/85
10 Overhead Squats 115/85
Perf. – 75/55
Accessory – 3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second Star Pank Hold L
100′ Single Dumbbell Overhead Carry (Right)
:15 Second Star Plank Hold R
Rest as Needed Between Sets
The 555 Standard (Time)
5 Rounds:
15 Air Squats
15 Burpees
15 Hand Release Push-ups
*If you have a vest, don it.*
No Equipment WOD – retest from a few weeks back!