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 + Overhead Squat (15 minutes to build heavy)

Metcon

Metcon (Time)

21-15-9:

Squat Snatch 95/65

Chest to Bar Pull-Ups

*12 Minute Cap*
Performance – AMRAP 12:

12 Power Snatches 75/55

12 Overhead Squats 75/55

12 Pull-ups