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

Low Hang Power Snatch (12 minutes to build to a heavt single)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minutes:

50 Single DB Front Rack Thrusters 30/20

40 DB Over & Back Hops

30 Deadlifts 205/145

20 Shoulder to Overhead 135/95

10 Barbell Roll-outs
Perf. – 20/15 & 145/85 – 95/65

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD

20 Minutes:

50 Jumping Jacks

25 Push-ups

25 Sit-ups