161018

17
Oct

161018

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 time)

3 RFT

10 pwr snatch 96/65

10 burpees over bar

at 10:00 mark

2 RFT

15 pwr snatch 115/80

15 burpees over bar

at 20:00 mark

30 pwr snatch 135/95

30 burpeees over bar
30 min cap

Metcon (Time)

B-Fit

100 barbell roll-outs

*EMOM 6 DB snatch alt*