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

3 position snatch (15 minutes to build AHAP)

hi hang, hang & floor
B-Fit work TRX sled rows + low bar push

Metcon (Time)

21 – 15 – 9:

Squat Snatch 95/65

Pull-ups
kipping permitted this cycle unless specified otherwise

B-Fit

AMRAP 12

12 DB Power Snatch

12 Goblet Squats

12 Ring Rows

Accessory Work:

DB Hammer curls 3 x 8-12

DB Bent laterals 3 x 12-15