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.