220504

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

Overhead Squat (3 x 5 ascending)

Snatch Balance (3 x 3 ascending)

Hang Snatch (3 x 1 ascending)

Finisher – Boulder Shoulders (Weight)

3 Sets:

8 DB Front Delt Raises

8 DB Lateral Delt Raises

8 DB Bent Lateral Raises’

8 DB Shoulder Press

*use same loading for all 4 movements – complex should be performed unbroken