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 (15 min to find 1 RM)

Front Squat (15 min to find 1 RM)

Metcon (Time)

3 RDS:

400m run

12 Thrusters 95/65

21 T2B
extra performance – 3 x 20 unbroken C2BPU, rest as needed

Metcon (Time)

B-Fit

400m med ball run buy-in 20/14 then:

5 RDS

15 DB Push Press 30/20

15 DB Squat Cleans 30/20