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

CFBB Warm-up (No Measure)

2 RDS

row 200m

15 GHD sit-ups

15 hyperextensions

10 strict pull-ups

10 pushups

10 reverse lunges

10 PVC pass-thrus

10 band pull aparts
B-Fit

CFBB Warm-up (No Measure)

2 RDS

row 200m

15 GHD sit-ups

15 hyperextensions

10 strict pull-ups

10 pushups

10 reverse lunges

10 PVC pass-thrus

10 band pull aparts
B-Fit

Weightlifting

Snatch (5 @ 65%, 3 @ 75%, 1 @ 85%)

Overhead Squat (5 @ 65, 3 @ 75, 1+ @ 85%)

Metcon

Metcon (Time)

40-30-20-10:

Row (calories)

Double Unders

Air Bike (1/2 calories – 20/15/10/5)

Double Unders
B-Fit 40-30-20-10 air bike cal

SU 2 for 1