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180312

11
Mar

180312

CrossFit Barbending – CrossFit

Warm-up

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

Metcon (Time)

5 rounds for time of:

75/55-lb. squat snatches 10 reps

30-second chin-over-bar hold

75/55-lb. squat snatches 10 reps

60-second plank hold
B-Fit perform Alt. DB Snatch 40/25

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