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 (3 @ 60,70%, 3+ @ 80%)

Metcon

Metcon (Time)

3 rounds for time:

30 Calorie Row or 24 Calorie Air Bike

20 Strict Dips

10 Power Cleans *
Increase weight each round:

Round 1: 135/95 Perf: 95/65

Round 2: 155/105 Perf: 115/75

Round 3: 175/115 Perf: 135/85

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD:

15 Minute EMOM:

1 – 3 Front to back Lunges/side

2 – :45 Plank

3 – 10 Ground to Jump-n-touch

rest 5 minutes then….

20 Minutes:

200m Run

20 Jump Squats

15 Sit-ups

10 Push-ups + Alt. Knee-to-elbow