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 @ 60/65%, 3 x 3 @ 70%)

Back Squat (3 x 8 @ 65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min:

30 DU

15 Power Cleans (135/95#)

30 DU

15 T2B
finisher –

Choose one of the following:

A. 3 sets of 9 unbroken muscle-ups

B. 4 sets of 7 unbroken muscle-ups

C. 5 sets of 5 unbroken muscle-ups

D. 6 sets of 4 unbroken muscle-ups

Rest 1 minute between sets

Snatch Pull (4 x 3 @ 85%)

extra performance

Metcon (AMRAP – Rounds)

B-Fit

Every 5 minutes for 30 minutes

Row 500m

25 American swings