161003

3
Oct

161003

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

paused Snatch (build to heavy single w/2 sec pause at hang)

12 min

Back Squat (3 x 6 @ 80%)

Metcon

Metcon (Time)

3 RDS

400m run

10 C & J 135/95
12 min cap

Metcon (Time)

B-Fit

60 DB Snatches alternating 40/25

30 DB Hang clean & jerks