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