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

Power Snatch (5 @ 55,65%, 5+ @ 75%)

touch-n-go

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minutes:

8 Plate Overhead Lunges 25/15

8 Burpees

8 Plate Overhead Lunges 25/15

8 Strict Pull-ups
Perf. – 12 Ring rows (choose your spot accordingly)