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 (10 x 2 EMOM @ 80%)

Metcon (AMRAP – Reps)

15 minutes:

1 clean & jerk 155/105

1 RD of Cindy

2 clean & jerks

1 RD of Cindy

3 clean & jerks

1 RD of Cindy

etc

Metcon (Time)

B-Fit

800m med ball run 20/14

50 Butterfly Sit Ups

50cal Assault Bike

50 KB Swings 53/35

800m Run

30 Butterfly Sit Ups

30cal Assault Bike

30 KB Swings 53/35

800m Run