CrossFit Barbending – CrossFit
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
Metcon (2 Rounds for weight)
Complete the following complexes at 40-50% 1 RM
5×3 Pressing Snatch Balance + OHS
5×3 Snatch Balance + Sotts Press
Metcon (No Measure)
3 RFT:
25 Thrusters, 95/65
25 TTB
Metcon (No Measure)
B-Fit
100 lunges with heavy db (double db/KB to scale up)
for every break complete 10 burpees