220106

6
Jan

220106

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

Weightlifting

Snatch (7 x 1 ascending from 70-75%)

https://youtu.be/Y5AiT0E-MMk

Scaling:

Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. If you have a previous maximal load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is consistent.

Beginner Option:

Power Snatch + Overhead Squat 3-3-2-2-2-1-1 reps

snatch grip romanian deadlift (3 x 5 @3111 with top loading for the day)

https://youtu.be/UTWUTvPUPjA