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

Mini Cindy (No Measure)

5 rds of Cindy
b-fIT

Weightlifting

Snatch (5 @ 55/65/75% +5 lbs each set)

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

Metcon

Metcon (Time)

5-10-15-20:

Overhead Squats 95/65

Box Jumps 24/20″

400 m Run
B-Fit DH OH walking lunges per side 50/35