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

Overhead Squat (5 reps EMOM x 5 ascending from 40-50% OHS)

Perf. – Front Squats

*PLEASE DO NOT DROP THE BARS….LOWER YOUR %’S INSTEAD

Metcon

Metcon (Time)

20 Power Snatches 95/65

20 Lateral Barbell Burpees

20 Overhead Squats 95/65

20 Lateral Barbell Burpees

20 Squat Snatches 95/65
Perf. – 75/55 & all reps Power Snatch

Metcon (AMRAP – Rounds)

No Equipment WOD

20 Minute EMOM:

5 Leg Lifts

5 Burpees

5 Jump Squats