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 (6 Rounds for weight)

EMOMx6:

3-position Snatch at 65-70-75-75-70-65%

position 1 – Pockets

position 2 – Above the knee

position 3 – Below the knee

Each minute complete 3 snatches (one from the pockets, one from above and one below the knees)

Metcon (No Measure)

10 Min:

15 WB 20/14

12 BJ 24/20″

9 C2BPU

Metcon (No Measure)

B-Fit:

100′ Prowler Push 270/180 buy in

40-30-20-10

KB Swing 70/53

abmat sit-up

100′ Prowler push cash out