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

Snatch (3 @ 60/70/80%)

Overhead Squat (3 @ 60/70%, 3+ @ 80%)

Metcon

Metcon (Time)

40-30-20-10:

Air Bike/row (calories)

Double Unders (2 for 1)
B-fit too