Announcements

DAILY ZOOM CLASSES 7 AM / 4:30 PM / 7 PM

JOIN US FOR LIVE VIRTUAL GROUP CLASSES JUST LIKE AT THE GYM WITH LIVE COACHES ! EMAIL SENT WITH LINKS !
STAY CONNECTED & SUPPORT YOUR FIT FRIENDS WE ARE ALL IN THIS SITUATION TOGETHER! WE ARE STRONGER IN NUMBERS.

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CrossFit 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 (15 minutes to build to a heavy triple)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

100 Air Squats

50/35 Calorie Row or 40/28 calorie air bike

25 Hang Power Snatches 115/85
Performance – 75/55

Accessory – DB Staggered Stance Deadlift 4 x 12

Metcon (Time)

Home No Equipment WOD

5 Rounds:

400m Run

20 T Push-ups

Metcon (AMRAP – Rounds)

Home Equipment WOD

EMOM x 10:

12 Unilateral Bell Swings(switch arms each RD)

12 Air Squats

rest 5 minutes then:

EMOM x 10:

8 Unilateral Bell RDL’s(switch legs each RD)

16 Push-ups

*RDS should take :40 or less…scale reps accordingly
Accessory – 400m Unilateral Farmers Walk