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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 (5 x 3 @ 80%)

Front Squat (4 x 10 @ 75% 10 RM)

superset with ME bar MU

Metcon

Metcon (Time)

50 cal row

25 WB 20/14

10 Hang squat cleans 185/125

25 WB

50 cal row

*13 min cap*

Metcon (Time)

B-Fit

1-10 reps of DB Hang Squat clean AHAP

10-1 reps of ring/bar dip or push-up