1
Aug
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