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 (5 @ 70, 3 @ 80, 1 @ 90%)

Power Clean (5 @ 70, 3 @ 80, 1 @ 90%)

Front Squat (5 @ 70, 3 @ 80, 1+ @ 90%)

Finisher – 5 min EMOM of 15 T2B

Metcon (AMRAP – Rounds and Reps)

B-Fit

40min AMRAP of:

10 push-ups

20 abmat sit-ups

30 Double Unders/tuck jumps

(400m Run every 5min)