20
Jun
220621
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
Muscle Snatch (5 x 1 ascending or across)
Power Snatch (5 x 1 ascending or across)
Snatch (5 x 1 ascending or across)
Scaling:
Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.
Finisher – OG AB Scorcher (Time)
2-3 Rounds:
Sprinter Sit-ups x 10/side
V-Ups x 10
L Toe Touches x 15
Leg Lifts x 15
*rest as needed between RDS*