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 (3 @ 80,85,90%)
Metcon (AMRAP – Reps)
20 min AMRAP
50 WB 20/14
50 DU
40 BJ 24/20″
40 T2B
30 C2B pull-ups
30 bar facing burpees
20 cleans 145/100
20 jerks 145/100
10 snatches 145/100
10 MU
Metcon (Time)
B-Fit
With a partner complete the following:
200m Prowler Push 180/90
10 Heavy Tire Flips (both partners work together)
16 DB Thrusters each 40/30
400m KB Farmers Carry 140/106