18
May
160518
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