220727

26
Jul

220727

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

Tavonne’s Webb (Time)

9-7-5 reps for time of:

Bar Muscle-ups

Squat snatches 135/85
In honor of Coach Webb. If he spun a workout in a web, i’m sure it would look something like this! He came to us as this quiet & reserved raw prolific olympic lifter. He has morphed into the morning face of CFBB. I’m proud of how much you’ve grown between these walls, as well as how you lead by example for your two little aspiring athletes at home. Please Enjoy……..

Scaling:

This workout involves two high-skill movements. Reduce the load and modify the muscle-ups to complete the workout in 12 minutes or less. Elite athletes should shoot for 6 minutes or less.

Intermediate Option:

9-7-5 reps for time of:

Chest to Bar Pull-ups

Squat snatches

♀ 65 lb ♂ 95 lb

Beginner Option:

9-7-5 reps for time of:

Ring rows

Push-ups

Power snatches to Overhead Squats

♀ 35 lb ♂ 45 lb