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