Community Fitness Barbending – CrossFit
Burgener Warm-up (No Measure)
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
Power Snatch (3 x 10 across AHAP)
if you fail to get 10 unbroken, cut load. Rest 1 min between efforts
Power Clean & Jerk (3 x 10 across AHAP)
same rules apply
Front Squat (4 x 10 ascending)
superset with ME HSPU
5 rounds of:
10 Burpee Box Jump Overs 30/24″
Rest 1:00 between each round.
With a partner…200 combined weighted walking lunges while partner does a static OH hold.
150 combined push ups while partner does a static pull up hold.
One partner works, one partner holds. Divide up the work as needed.