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
Front Squat (5 x 7 @ 75%)
Metcon (Time)
10 rounds:
3 power Snatches 135/95
15 WB 20/14
extra work – Snatch 3 x1 @ 90% & 2 x 2 @ 80%
Metcon (No Measure)
B-Fit
A.
Five sets of:
Back Squat x 10 reps
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps
Rest 2 minutes
*try to add weight each set*