18
Aug
200819
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
Metcon
Metcon (5 Rounds for time)
On the 5:00 x 5 Rounds:
7 Power Snatches 95/65
10 Overhead Lunges 95/65
35 Double Unders
10 Overhead Lunges 95/65
7 Power Snatches 95/65
Perf. – 75/55 & Front Rack Lunges
Metcon (Time)
No Equipment WOD
10-100:
Alternating Lunges
*10 Burpees after each RD*