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

Snatch Pull (7 x 1 @ 105% snatch)

Metcon (Time)

1000m row

40 pull-ups

30 Thrusters 95/65

20 lateral burpees

Metcon (2 Rounds for time)

B-Fit

A.

Three sets of:

Front Squat x 6 reps

Rest 30 seconds

Supine Ring Rows x 10-12 reps

Rest 30 seconds

Double-Under Practice x 60 seconds

Rest 30 seconds

B.

Two sets for times of:

40 cal on airdyne

40 Push-Ups

20 Toes to Bar

Rest 4-5 minutes between sets.