11
May
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.