CrossFit Barbending – CrossFit

Warm-up

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

Weightlifting

Hang Snatch (7 x 3 ascending)

Metcon (Weight)

5 rounds of:

1:00 ME of the complex – 3 Pullups + 2 C2B + 1 Bar MU (UB for 1:00 is the goal)

1:00 Rest

1:00 ME of the complex – 3 Thrusters + Front Squats (for the remainder of the minute) – heaviest possible load to complete the complex UB for 1:00

1:00 Rest
select RX+ if all gymnasty is done unbroken

Metcon

Metcon (3 Rounds for weight)

B-Fit

*NOT FOR TIME Dumbbell Bench press x 7 AHAP

Dumbbell curls x 7

Backward sled drag x 2 lengths AHAP

or

Keg carry x 2 lengths AHAP