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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
Metcon
Metcon (Time)
800 Meter Run
21 Hang Power Snatches 95/65
21 Burpee Box Jumps 24/20″
400 Meter Run
15 Hang Power Snatches 95/65
15 Burpee Box Jumps 24/20″
200 Meter Run
9 Hang Power Snatches 95/65
9 Burpee Box Jumps 24/20″
Performance – 65/45
Home Adaptation: Unilateral DB/KB Hang Snatches & burpee chair/bench jumps or step-ups if you’re so inclined!
Metcon (Time)
Bootcamp
2 Rounds:
50/35 Cal Air Bike
1k/800m row
50 Wall Balls 20/14
Coaches choice warm-up
Metcon (Time)
No Equipment Wod
50 hollow arch shoulder slides
75 flutterkicks (4count)
100 pushups
150 situps
Metcon (AMRAP – Rounds and Reps)
Home Equipment WOD – 20 Minutes
2 Rounds:
10 DB/KB Goblet Squats
20 Jump and Touch
10 Squat Jumps
20 Jump and Touch
10 Overhead Lunges
20 Jump and Touch
…then…
21 Burpees
42 Ground to Jump and Touch
switch hands on OH Lunge each RD…after you complete the 42 Ground to Jump & Touch, start the 2 Round sequence over again until time expires.