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The Punisher

16
Dec

The Punisher

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

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