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

DOUBLE BURPEE (No Measure)

6 MIN AT MODERATE INTENSITY

30 DU/SINGLES

10 NO PUSH-UP BURPEES TO TARGET ABOVE REACH
b-fit

Weightlifting

Snatch (work to 1 RM for impending 5-3-1 all week long)

Overhead Squat (find 1 RM)

30 minute cap for both

Metcon

Metcon (Time)

2 rounds:

25 cal Row

25 Wall Balls 20/14#

25 Med Ball Cleans 20/14#
B-Fit 4 rounds