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

Power Snatch (12 min to build AHAP)

Metcon (AMRAP – Reps)

AMRAP 3;

3 Power Snatch 135/95

20 DU

rest 3 min

AMRAP 4;

4 Power Snatch 115/80

20 DU

rest 4 min

AMRAP 5;

5 Power Snatch 95/65

20 DU
extra performance – 8 x 2 snatch pulls @ 100%

Metcon (3 Rounds for reps)

B-Fit

A.

Every two minutes, for 6 minutes (3 sets):

Dumbbell Walking Lunge x 20 steps

Go heavy the final steps should not be performed without struggle.

B.

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers

10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups