Welcome to conjugate CrossFit

CrossFit Barbending – CrossFit

It’s the dawn of a new era. Strap your britches up tight, hell invest in some suspenders & maybe a helmet cuz shit’s about to get real fitnessy!!!!! Hope im close to recovered by now cuz i really put my all into this.

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Hang Snatch (7 ascending triples starting around 60%)

Back Squat (work to a heavy 10 over 4 sets)

superset with gymnastics complex of 6 pull-ups + 4 C2B PU + 2 bar MU. Try to go unbroken

Metcon (Time)

75 DU

50 6″ target burpees

25 Hang Power Snatch 135/95

*10 min cap*
rx+ 155/105

Metcon (Weight)


EMOM x 25

1 DB deadlift

1DB power clean from floor

1 DB Hang squat clean


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