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*