Santa’s Workshop

23
Dec

Santa’s Workshop

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 (Weight)

EMOM x 8

odd – Power snatch + snatch balance

even – Hang squat snatch + OHS

use 65% power snatch

Front Squat (10 min to find 10RM)

Metcon (AMRAP – Reps)

20 min:

200 Double unders

100 Air Squats

80 Burpees

60 Wall Balls, 20/14

40 TTB

20 Strict HSPU

10 Muscle ups

Metcon (AMRAP – Reps)

4 Rounds of:

4 minutes:

20cal Row

15 HSPU

15 Chin Ups

2 min Rest