160801

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

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Weightlifting

Snatch Pull (5 x 1 @ 105%)

Back Squat (3 x 2 @ 85%)

superset with 1-2 legless rope climbs

Metcon

Metcon (Time)

B-Fit

120 American KBS Heavy AF

*EMOM 20 DU or 4 burpees*

finisher – 2k casual row