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 (4 Rounds for weight)

take 20 min to build to a heavy single:

a-snatch grip push press

b-OHS

c-Snatch Balance

D-Snatch

*perform movements as a complex or work on each individually

Back Squat (6 x 6 @ 70% every :90)

Metcon (Time)

40 C2B pull-ups

9 Thrusters 135/95

30 pull-ups

12 Thrusters 115/85

20 T2B

15 Thrusters 95/65
10 minute cap

Metcon (Time)

B-Fit

A.

Four sets of:

Deadlift x 4-6 reps

Rest 45 seconds

Single-Arm Dumbbell Strict Press x 6-8 reps each arm

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg

Rest 45 seconds

B.

Three rounds for time of:

20 Calories of Assault Bike (or 400 Meter Run)

20 Russian Kettlebell Swings

5 Strict Handstand Push-Ups or 10 L-Seated Dumbbell Presses

Time cap: 12 minutes