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

Overhead Squat (build to heavy single)

Snatch Balance (build to heavy single)

Snatch (build to heavy single)

Front Squat (build to heavy single)

30 min for all 4 lifts

Metcon (No Measure)

21-15-9-15-21

Power Clean 135/95

HR push-up

*40 DU after each RD*

15 min cap

Metcon (No Measure)

B-Fit

15 min AMRAP:

15 deadlifts 135/85

15 push-ups

15 burpees over the bar