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 (AMRAP – Reps)

10 min:

50 bar facing burpees

30 Power Snatches 135/85

10 Muscle-ups

Front Squat (5 x 5 @ 73%)

yes after the met-con…..remember 15.1

extra performance – EMOM 15 2 strict deficit HSPU 2 45/45

Metcon (Time)

B-Fit

A.

Three sets of:

Deadlift x 6-8 reps

Rest 20 seconds

Unbroken Kettlebell Swings x 20 reps

Rest 3 minutes

B.

For time:

50 Calories of Assault Bike

30 Thrusters

800 Meter Run