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

Hang Snatch (5 x 1 @ 80% snatch)

Front Squat (5 x 1 @ 90%)

Metcon (Time)

5 RDS;

12 KBS 70/53

12 T2B

250m row
extra performance – 20 bar MU for time – rest :90every time you break

Metcon (AMRAP – Reps)

B-Fit

A.

Every minute for 12 minutes (4 sets of each):

Station 1 – T-push-ups x 10-12 reps

Station 2 – Single-Leg Box Step-Up x 6-8 reps each

Station 3 – Supine Ring Rows x 8-10 reps

B.

Against a 3-minute running clock, climb as high as possible through the following ladder:

1 Thruster

1 Burpee

2 Thrusters

2 Burpees

3 Thrusters

3 Burpees

4 Thrusters

4 Burpees

5 Thrusters

5 Burpees…

…continuing to climb the ladder until 3 minutes is up.

Rest 3 minutes between sets, and complete a total of three sets.