17
Aug
160817
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
Hang squat snatch + snatch balance + OHS (EMOM x 10 ascending from 50% snatch)
Back Squat (3 x 10 @ 70%)
Metcon
Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
35 min cap
Metcon (AMRAP – Reps)
B-Fit
DB “Lynne”
5 RDS
1) DB Bench – select a weight that allows at least 12 but less than 25 reps/RD
2) pull-up x max (or ring row)