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