10
Jun
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