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 (5 x 75%, 4 x 80%, 3 x 85%)

Metcon (AMRAP – Reps)

8 min of:

3-6-9-12-15-etc

Power Snatch 95/65

BJ Over 24/20″

Front Squat (10 x 3 @ 82%)

extra performance

Metcon (AMRAP – Rounds and Reps)

B-Fit

With a partner complete the following:

25 Minute AMRAP of:

16 Wall Ball Sit Up 20/14

100m Med Ball Sprint 20/14

For Total Reps

– This is a relay. One partner does the sit ups, runs the 100m then hands the med ball off to partner 2 for the next round.