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

Metcon

Metcon (Time)

1 Mile Run

50 Weighted Hollow Rocks (KB 26/18)

30 Power Snatches 115/85
Perf. – 95/65 & straight hollow rocks

Accessory – 4 Giant Sets:

:30s Max Dumbell Pull-over(single DB held by heads)

:30s Max Dumbbell Floor Press

:30s Max Dumbbell Pull-Over

Rest 1:30

Metcon (Time)

No Equipment WOD

10-100:

Alternating Step Back Lunges

*10 Arch Shoulder Slides after each set*