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

Power Snatch (15 minutes to build to a heavy 5)

Option B – ascending sled drags for 15

Metcon

Metcon (Time)

6 Rounds:

8 Power Snatches 115/85

8 Lateral Barbell Burpees
B-Fit DBL DB Hang Snatch 35/25