210701

30
Jun

210701

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 (Weight)

A1) Power Snatch

3 x 1 Snatch + 2 Overhead squats @ 50%

A2) Single leg Hanging Leg Raise
https://youtu.be/A8K4-QNmn-0

Rest 5 minutes then

Metcon (2 Rounds for weight)

B1) shrimp squat

hold 5-25lb plate

B2) Dual Kettlebell Strict Press

10% Jerk Max/hand
https://youtu.be/_K3mchRTtqM

Finisher – Goblet Squat Rack Run (3 Rounds for weight)

Select the heaviest DB/KB you know you can get for 10 reps. Complete a 10 rep set, drop the weight 10 lbs and immediately complete a max rep set. Drop the weight 10 lbs once more & immediately complete a third set to failure.
i.e.

80lb x 10

70lb x 8

60lb x 11