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

Metcon

Metcon (5 Rounds for time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row or 15/10 Calorie Air Bike

7 Power Snatches 115/80
RX+ 135/95

B-Fit 10 DB Snatch 50/35

Accessory Work –

DB Staggered Stance RDL’s 3 x 8/side

DB 90/90 Reverse Lunges 3 x 8