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

Metcon (2 Rounds for reps)

7 min AMRAP of:

Rope Climbs

(EMOM 4 Burpee Box Jumps 24/20″)

7min Rest

7min AMRAP of:

Snatches 165/110

(EMOM of 4 Burpee Box Jumps 24/20″)

Metcon (Time)

B-Fit

50-40-30-20-10 reps of:

Wall Ball Sit Ups 20/14

Double Unders

(15 Toes to Bar after each set)