160511

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

Power Snatch (10 x 3 ascending starting @ 60% – miss rule a go)

EMOM

Front Squat (4 x 10 ascending)

superset with ME muscle-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minutes:

75 DU

15 C2BPU

Metcon (2 Rounds for time)

B-Fit

WOD:

With a partner…

200 push-ups (weighted if possible).

100 per person.

Divide the work as needed.

12 min cap.

5 RDS:

With a partner…

10 tire flips (5 flips per person).

200m run.

30 seconds rest.