Birdneck – CrossFit 101
101 day 6 (Time)
TAKE 20 MINUTES TO TEACH/LEARN **
THE BARBELL HANGING POWER SNATCH = wide grip using the hook grip (when standing the bar should sit at the pockets); hang position at the knees with verticle shins, flat footed, shoulders pinched together, chest out, looking forward, but low) JUMP upward pushing feet into the ground, bending the elbows high and outside keeping the bar close to the body as you fully extend (triple extension) then flick the bar overhead catching it with locked out elbows.
THE WBS (Start about an arms length away from the wall, pick the ball up and rest it just under the chin close to the body) complete a full squat then stand explosively throwing the ball the correct height hitting the targe and catching the ball back under the chin going into the next rep.
THE BURPEE = start standing the drop to the ground; chest touches the ground, then push your shoulders off the ground and explosively throw your butt up and pull your feet up landing with feet as close to your hands as possible then stand ups with a small jump and clap your hands over your head. repeat repeat…
THEN 4 ROUNDS FOR TIME :
4 BURPEES
8 HANGING POWER SNATCHES 45/35 (RX+75/55)
12 WBS
**12 MINUTE CAP
XFCandVBBC 