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Welcome to conjugate CrossFit

11
Apr

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)

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

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)

B-Fit

EMOM x 25

1 DB deadlift

1DB power clean from floor

1 DB Hang squat clean

*AHAP*

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