NEW BARBELL CYCLE BEGINS THIS WEEK

CrossFit WOD 11/16/15

10-9-8-7-6-5-4-3-2-1 reps, for time of: 

Rx:
Bar Muscle-up
Dumbbell Snatch, 80/55 lbs

Competition:
Jumping Bar Muscle-up (Above Head) or Burpee Chest to bar pull-up (Above reach)
Dumbbell Snatch, 60-70/40-50 lbs

Performance:
Burpee Chest to bar pull-up
Dumbbell Snatch, 30-50/20-35 lbs

Fitness:
Burpee pull-up
Dumbbell Snatch, 20-25/10-15 lbs

 

Forest Barbell is starting the next cycle for Strength Bias. It will be a 4 week, linear progression-type cycle. See below for the movements list and video demo!

MOVEMENT DEMO:

Snatch

Back Squat

Front Rack Lunge

Single-Arm DB Row

Glute Ham Raise

Muscle Snatch

Power Clean + Thruster

Front Squat

Standing Box Jump

Isometric Back Extension

Torokhity Snatch Complex

Clean

Push Press + Push Jerk

Yates Row

Dip

Snatch from Blocks

Jerk from Blocks

Pause Front Squat

Hanging Leg Raise

Single-Leg RDL

Power Snatch

Sumo Deadlift

Push-Up + Row

Pull-Up