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

paused Snatch (5 x 3 ascending)

Metcon (Weight)

1a) 5X3 Power/Push Jerk + 2 Jerk Grip OHS – heaviest possible

1b) 5X2:00 Hollow/Arch Hold (rotate every :30, this should be UB)

Metcon

Metcon (Time)

3 x 800m run AFAP

rest 1:1

Metcon (2 Rounds for weight)

B-Fit

16 minutes

Even minutes — 3 stones to shoulder or DB power cleans AHAP

Odd minutes — 12 weighted DB step ups AHAP
perform CF met con after