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 (build to 95%, then 1 x 2 @ 85%)

Front Squat (4 x 4 @ 83%)

Metcon (No Measure)

21 Power Snatch, 95/65

21 Burpees

21 Pull-Ups

15 OHS, 95/65

15 Burpees

15 Pull-Ups

9 Squat Snatch, 95/65

9 Burpees

9 Pull-Ups

15 min cap

Metcon (No Measure)

B-Fit

3 RDS:

24 DB push press 40/30

24 DB step ups alternating 40/30