160825

25
Aug

160825

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

Metcon (3 Rounds for weight)

EMOM x 12

1-4 – Pwr snatch + Hang squat Snatch + Snatch balance @ 50% snatch

5-8 – Hang Squat snatch @ 70%

9-12 – snatch @ 90%

Weightlifting

Back Squat (3 x 10 @ 70% + 5 lbs)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (AMRAP – Reps)

B-Fit

Teams of 3; 32 min EMOM

min 1 – max cal assault bike

min 2 – max push-ups

min 3 – max flutter kicks

min 4 – rest