160808

8
Aug

160808

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 (1 EMOM x 10 ascending from 65%)

Snatch Pull (2 x 4 at final EMOM load)

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM until failure:

7 thrusters 75/55

7 pull-ups

7 burpees

*minimum work requirement 10 RDS. if EMOM fails, rest as needed to complete 10 RDS*

Metcon (Time)

B-Fit

22 toes thru rings

22 DB clean & jerks 40/25

2200m row