CF 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

Metcon (3 Rounds for weight)

On the Minute x 3:

5 Touch and Go Power Snatches

Rest 1:00

On the Minute x 3:

3 Touch and Go Power Snatches

Rest 1:00

On the Minute x 3:

1 Power Snatch
Start @ 50% & add 15-20% after each break

Metcon

Metcon (Time)

30-20-10:

Power Snatches 75/55

Pike Presses

Metcon (Time)

No Equipment WOD

Run 400m

30 Incline Push-ups

Run 400m

20 Pike Prersses

Run 400m

10 Incline Pike Presses