CrossFit Barbending – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Hang Snatch (5 x 1 ascending starting at 70% snatch)

Front Squat (3 x 2 @ 90%)

Metcon (Time)

3 RDS:

75 DU

25 GHDSU

20 1 arm KB snatch 70/53(10/side)
extra performance: 9-7-5 reps MU, rest 2 min between RDS

Metcon (Time)

B-Fit

2 Rounds of:

50cal Row

40 DB Push Press 40/30

30 horizontal pull-ups

3min Rest