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
Preceded by 2 RDS of 10/7 cal bike & 7 burpees

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs 20/14

1 Minute Hang Power Snatch 75/55

1 Minute Bike/Row Calories

1 Minute Rest
Accessory – Tabata dips or push-ups