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 Power Snatch + 2 Power Snatch + 3 Overhead Squat (15 minutes to build AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minutes:

12 Deadlifts 115/85

9 Overhead Squats

6 Hang Power Snatches