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