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

DB SNATCH/PU (No Measure)

EMOM 6

10 ALT DB SNATCH 40/20

5 PULL-UP/JUMPING PU
B-Fit warm-up preceded by 30 cal airbike at easy pace

Weightlifting

Snatch (5 @ 65, 3 @ 75, 1 @ 85% + 10 lbs per set)

Overhead Squat (5 @ 65, 3 @ 75, 1+ @ 85% + 10-20 lbs per set)

Metcon

Metcon (AMRAP – Reps)

10 rounds for max dubs:

1 minute:

3 Squat Snatch 115/80

Max Double Unders

1 minute:

Rest

Metcon (Time)

21-15-9

DB snatch R 50/35

DB snatch L

calorie row
B-Fit