200819

CF 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 (5 Rounds for time)

On the 5:00 x 5 Rounds:

7 Power Snatches 95/65

10 Overhead Lunges 95/65

35 Double Unders

10 Overhead Lunges 95/65

7 Power Snatches 95/65
Perf. – 75/55 & Front Rack Lunges

Metcon (Time)

No Equipment WOD

10-100:

Alternating Lunges

*10 Burpees after each RD*