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