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

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
b-fit warm-up

Weightlifting

Snatch (5 @ 55/65/75%)

Overhead Squat (5 @ 55/65%, 5+ @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min:

5 Hang Power Snatch 95/65

10 Overhead Squats 95/65

15 calorie Row

Metcon (Time)

B-Fit

10 Rounds:

10 alt. DB Snatch 50/35

20 Goblet Squats

30/20 Cal bike