2
May
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