220611

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 (Time)

21-15-9 Reps for Time of:

Hang Power Snatch 95/65

Pull-ups
Scaling:

Reduce the load and modify the movements in order to complete big sets throughout. Intermediate should be able to complete this workout as prescribed.

Beginner Option:

Hang Power Snatch 45/35

Jumping Pull-ups

Finisher – The Punisher Press (Weight)

Z-Press

Tall Kneeling Press

1/2 Kneeling Press

Standing Press

1/2 Kneeling Press

Tall Kneeling Press

Z-Press
use DB’s or RX+ & use a barbell