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

Metcon

Metcon (Time)

20 burpees

135/95-lb. hang snatches 20 reps

20 bar muscle-ups

135/95-lb. hang snatches 20 reps

20 burpees

Metcon (Time)

B-Fit

20 burpees over DB

40 Alt. DB snatch 50/35

60 Toes thru Rings

40 Alt. DB Snatches

20 burpees over DB