CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

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

Power Snatch (5 x 3 ascending)

Snatch Balance (5 x 2 ascending)

Snatch (5 x 1 ascending)

Functional Bodybuilding

1) BB OH Cossack Squat 3 x 8/side

Gymnastics

Metcon (Time)

5-4-3-2-1 reps of Muscle-ups

rest as needed
10 minute cap

Metcon

Metcon (Time)

B-Fit

100 DB squat snatch alternating