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)