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

3 position snatch (1 @ 50/55/60% 2 @ 65%)

hi hang, hang & floor

Back Squat (4 x 5 ascending to true 5 RM)

superset with 5 strict TTB + 4 strict pull-up + 3 bar MU

Metcon

Metcon (Time)

40 G2OH 135/95

run 800m

row 1200m

*12 min cap*

Metcon (No Measure)

B-Fit

Perform each superset separately

4 RDS

diamond push-ups x 12

DB bent rows x 8

then-

4 RDS

DB press x 8

Alternating DB curls x 8

then-

4 RDS

DB lateral raises x 8

DB front raises x 8

*between each couplet perform max set pull-ups or flexed arm hang*