Barnes Corner CrossFit – CrossFit

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

Snatch (6 Min EMOM 4 Reps @ 65%)

Full Squat Snatch

Squat Clean (6 Min EMOM 4 Reps @ 65%)

Full squat Clean

Metcon (No Measure)

METCON:

EMOM 10 Min

50M Farmers Carry ODD

RX+72/36 RX 50/25

50M Prowler Push EVEN
1 Farmers Carry then rest for remainder of minute.

1 Prowler Push then rest for remainder the minute.

Extra Work

L-Sit (3 sets)

Max Holds.

Superset with Scap-Pullups

https://youtu.be/sfTsgt-a63c