220903

2
Sep

220903

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
https://youtu.be/-mLzQdVAwlw

Weightlifting

Hang Power Snatch (5 x 3 ascending E3MOM)

Scaling:

The hang power snatch is a great way to simplify the full squat snatch and practice just the second and third pulls of the lift. All skill levels can complete this workout as written.

Finisher – Explosive Intervals (No Measure)

2 Rounds of :20 work/:40 rest:

1) Band resisted broad jumps

2) Squat Jump +2 Reverse Lunges

3) Banded Lateral Slides

4) Banded Lateral High Knees

5) Shuttle Sprints