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*