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

Snatch (3 @ 60/70, 3 x 3 @ 75%)

Back Squat (3 @ 80, 1 @ 85, 3 @ 80, 1 @ 87, 3 @ 80, 1 @ 90%)

Metcon

Metcon (Time)

3 RDS:

500m Row

12 Burpees

21 Box Jumps, 24/20
12 min cap

Metcon (15 Rounds for reps)

Ninjas: 5×6 unbroken Muscle ups, rest as needed between sets

Advanced: 6×5 unbroken Muscle ups, rest as needed between sets

Intermediate: 10×3 unbroken Muscle ups, rest as needed between sets

Novice: 15×2 unbroken Muscle ups, rest as needed between sets
*extra performance*

Metcon (Time)

B-Fit

4 RDS

800m run

20 burpee box jumps