Video Recap of Friday's "Barbara"

CROSSFIT:

For time:
Row, 1000 m
30 Dips
30 Sumo Deadlift High-pulls, 75/55 lbs
30 Handstand Push-ups
30 Power Snatches, 75/55 lbs
30 Burpees
30 Pull-ups
30 Thrusters, 75/55 lbs

Competition: Row, 1000 m 30 Bar Dips 30 Sumo Deadlift High-pulls, 75/55 lbs 30 Handstand Push-ups (Banded OK) 30 Power Snatches, 75/55 lbs 30 Burpees 30 Pull-ups 30 Thrusters, 75/55 lbs
Performance: Row, 1000 m 30 Dips (Band OK) 30 Sumo Deadlift High-pulls, 55-65/40-45 lbs 30 Handstand Push-ups (Banded OK) - LSit DB Press 30 Power Snatches, 55-65/40-45 lbs 30 Burpees 30 Pull-ups (Band OK) or Ring Rows 30 Thrusters, 55-65/40-45 lbs
Fitness: 20 Box Dips 20 Sumo Deadlift High-pulls, 45/35 lbs 20 LSit DB Press 20 Power Snatches, 45/35 lbs 20 Burpees 20 Ring Rows 20 Thrusters, 45/35 lbs

BARBELL AND OLY CLUB:

Starting Strength:

Front Squat 3x5
Same weight across - 5 lbs heavier than last time

Bench Press 3x5
Same weight all 3 sets - 2.5 lbs heavier than last time

Strength Bias:

Front Squat 5x3
Same weight across - Work above 85%

Bench Press 3-3-3-3-3
Same weight across - Work above 85%

Optional accessory work:
GHD Sit-Ups 3x15

Maintenance Bias:

Every minute, on the minute, for 12 minutes:
Minute 1 – 4-8 Muscle-Ups
Minute 2 – 20 Double-Unders + 10 Overhead Squats (135/95 lbs)
Minute 3 – 20 Double-Unders + 10 Toes to Bar
Minute 4 – 6-8 Roll to Candlestick

Four sets of:
135/95 lb Ground to Overhead x 8 reps
Rest 2 minutes

*Sets 1&3 – Snatch Technique
*Sets 2&4 – Power Clean & Press Technique

Barbell cycling is all about establishing rhythm and strategies that work best for you based on your unique attributes as an athlete. You need to practice and experiment with different techniques. Note times for each set, the goal being to establish the most efficient technique – not just the fastest.

SPORT OF FITNESS WOD:

Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters
20 Unbroken Wall Ball Shots (30/20 lbs)

*If the ball hits the ground between the first and 20th wall ball shot, you must begin the set over again. If you know that you cannot complete 20 unbroken with the 30/20 lb ball, either alter the reps down (15 or 12 unbroken) or use a 20/14 lb ball. Note in comments what weight and rep scheme you followed.


Three sets of:
Weighted GHD Hip Extension x 8 reps @ 2013
Rest as needed
Trap-3 Raises x 10 reps each arm @ 2111
Rest as needed