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

Hang Snatch (20 minutes to build AHAP)

power or squat – athletes choice

B-Fit alt. DB snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minutes:

10 Hang Squat Snatches 75/55

30 Double Unders
B-Fit Front Squats

Accessory work – DB upright row + external rotation

3 x 10