World War Z

CrossFit Barbending – CrossFit

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch Pull (12 x 3 @ 100%)

Pause for 3 seconds at each position then jump and shrug

Pos. 1 – just below knees, work for vertical shins and back in full extension

Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs

Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

Metcon (AMRAP – Reps)


In 2 mins complete:

200m Run

7 Deads, 335/225

Max reps of Strict Handstand Push ups in the remaining time

Rest 1 minute between rounds, score is total number of HSPU
extra performance – 20 MU every time you break rest 1 minute

Metcon (AMRAP – Rounds and Reps)



Three sets of:

Bench Press x 4-6 reps

Rest 45 seconds

Single Arm Dumbbell or Kettlebell Row x 15-20 reps

Rest 45 seconds


Complete as many rounds and reps as possible in 15 minutes of:

20 Kettlebell Swings (53/35)

10 Single Arm Kettlebell Press (53/35– 5 each arm)

200 Meter Run