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
Bootcamp – Open Mobility

Metcon

Metcon (Time)

Bootcamp

5 Rounds:

400 Meter Run

21 Kettlebell HeadCutters 53/35

12 Burpees

Weightlifting

Low Hang Power Snatch (3 @ 50/55%, 2 @ 60/65%, 1 @ 70/75% Power Snatch)

Complete EOMOM x 6:

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:00, resting 3:00 between

200m Run, 15 Bar Facing Burpees, Max Overhead Squats (65/45)

200m Run, 12 Bar Facing Burpees, Max Overhead Squats (75/55)

200m Run, 9 Bar Facing Burpees, Max Overhead Squats (95/65)

200m Run, 6 Bar Facing Burpees, Max Overhead Squats (115/85)
score OHS only

Perf. loading too

Metcon (Time)

No Equipment WOD

20-18-16-14-12-10:

Alt. Reverse Lunges

V-ups

Bird Dogs