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

Power Snatch (15 min to max out)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Metcon (Time)

B-Fit

600m run

50 KBS 53/35

600m run

50 Goblet squats

600m run

50 Goblet lunges