3
May
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