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