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

3 Snatch Grip Push Press + 1 OHS (EOMOM x 5 ascending from 50% Push Press)

Metcon

Metcon (Time)

10 rounds:

20 Mountain Climbers (R+L=2)

5 Power Snatch 115/75

Metcon (Time)

No Equipment WOD

10 Rounds:

50 Mountain Climbers

25 Air Squats