Announcements

DAILY ZOOM CLASSES 7 AM / 4:30 PM / 7 PM

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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

Weightlifting

Power Snatch + Low hang Power Snatch + Hang Power Snatch (15 minutes to build Heavy)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Air Bike or 12/9 cal row

12 Power Snatches 95/65

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Air Bike or 12/9 cal row

8 Power Snatches 115/85

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Air Bike or 12/9 cal row

4 Power Snatches 135/95
Performance – 75/55, 95/65, 115/75

Metcon (Time)

Home No Weight Wod

On the 0:00… 1 Mile Run

On the 10:00… 100 Burpees

On the 20:00… 1 Mile Run

*Add up your time from all 3 efforts*

Metcon (Time)

Home Weight Wod – 5 Rounds:

60 Double Unders / 90 Single Unders

40 DB/KB Reverse Lunges

20 Burpees
sub double taps if you don’t have a rope