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