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