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181203

2
Dec

181203

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

Burpee/BJ/WB (No Measure)

EMOM 8

3 burpees

5 Box Jumps 24/20″

7 Wall balls 20/14
B-Fit warm-up

Weightlifting

Snatch (5 @ 65%, 3 @ 75%, 1 @ 85% + 5 lbs per set)

Overhead Squat (5 @ 65, 2 @ 75, 1+, @ 85% + 5-10 lbs per set)

Metcon

Metcon (Time)

5 rounds:

30 Double Unders

20 Kettlebell Swings 53/35

10 One-arm Kettlebell Overhead Squats 53/35
B-Fit swap dubs for KB goblet step-ups alternating and OHS for OH walking lunges

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