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)
EMOMx12
Odd: Power Snatch + Snatch Balance
Even: 3-Position Snatch (3 squat snatches – 1 from the pockets, 1 from the knees, 1 from the floor)
use approx. 80% on odd minutes & 65% on even minutes
Deadlift (8 min to hit heavy 5)
Metcon (No Measure)
100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy
*20 min cap*
Metcon (No Measure)
B-Fit
60 Wall Balls 20/14
50 Pull Ups
40 Burpees onto Plate
30 KB Swings 70/53
20 Cal Row