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 (Weight)
15 min to build heavy in following complex:
power snatch + squat snatch
Front Squat (15 min to find 5RM)
Metcon (Time)
30 power snatches @ 70% complex weight
*2 MU every time you break*
Metcon (AMRAP – Rounds and Reps)
B-Fit
5 Rounds of:
3min AMRAP of:
20cal Row
20 KB Swings 70/53
20 Push Ups
3min Rest