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 (5 Rounds for weight)

5 x “second pull conditioner” – stay under 65%

Slowly pull from hang to pockets with vertical torso, return to hang & perform power snatch

Power Snatch (5 x 2 ascending, keep load below 80%)

Metcon (3 Rounds for time)

3 x 1000m row

rest 1:1

Metcon (AMRAP – Rounds and Reps)

B-Fit

20min:

24 abmat Sit Ups

12 KBS 70/53

12 30m Shuttle Touches