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.