160706

6
Jul

160706

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

Snatch (ME T&G @ 70/75/80%)

Front Squat (4 x 6 ascending)

superset with 6 PU + 6 CTB

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Metcon (Time)

B-Fit

5 Rounds

10 hollow rocks

20 toes 2 rings

40 jump lunges