200804

3
Aug

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!