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 (4 Rounds for weight)
20 min to quickly build to a heavy single of each, or combine intom a complex;
a-snatch grip push press behind neck
b-snatch grip push jerk behind neck
c-snatch balance
d-hi hang squat snatch
Front Squat (6 x 4 @ 80%)
Metcon (Time)
100 DU
5 Power Snatch 165/115
75 DU
5 Power Snatch 135/95
50 DU
5 Power Snatch 115/75
extra performance
Metcon (Time)
B-Fit
A.
Four sets of:
Kettlebell Goblet Squat x 8-10 reps
Rest 60 seconds
Bar Hang x 30-45 seconds
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
20 Kettlebell Swings
10 Toes to Bar
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press