220907

6
Sep

220907

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/GhxhiehJcQY

Weightlifting

Snatch (5 x 3 ascending or across E3MOM)

Scaling:

Most athletes can perform this workout as written. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the snatch.

Sets should not be touch & go. Drop & reset on every rep!

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
Compare to 8/7