160502

Community Fitness 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

Weightlifting

Hang Snatch (7 x 2 ascending)

Metcon (2 Rounds for weight)

1a) 5X3 Snatch Grip BTN Push Press + 3 OHS – work to a max for the complex, superset with

1b) 4X10 Back Squats (timed sets) – work to a close to a true maximal set of 10 (go to failure or near failure)

Metcon

Metcon (AMRAP – Reps)

4 RDS:

1:00 ME HSPU

:30 Rest

1:00 ME Two KB Floor to Overhead 53/35

:30 Rest

Metcon (Time)

B-Fit

5 RDS

30 cal assault bike buy-in

5 DB Shoulder to Overhead AHAP

10 burpees over the bells

30 cal assault bike cash out