New Years Eve Bar Hop

Posted: 31st December 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

Running Warm-up (No Measure)

20 meters each

-sideways jumping jacks

-A skips

-toe up toe touch

-shuffle

-lunge

-heal walk

-carioca

-butt kick

-tin man

-high knee

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle

2. Elbows High and Outside- Keep the Bar Close

3. Muscle Clean- Turnover

4. Front Squat Lands- 2″, 4″, 6″ – Footwork

5. Front Squat Drop- Bottom Out, Footwork

6. Hang Squat Clean

Metcon

2015 Bar Hop (Time)

20 reps of each movement 95/55

power snatch

hang squat clean

deadlift

power clean

back squat

bar over burpees

front squat

push press

toes to bar

overhead squat

barbell roll outs

bent over rows

lunges (held any way)

pull-ups

thrusters

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