161102

1
Nov

161102

Announcements

****IMPORTANT ANNOUNCEMENTS ****
24 HOUR VIDEO SURVEILLANCE CAMERAS HAVE BEEN INSTALLED IN OUR PARKING LOT. LIGHTS HAVE BEEN BRIGHTENED AND MOTION SENSOR LIGHTS HAVE ALSO BEEN INSTALLED .
PLEASE DO NOT LEAVE YOUR PERSONAL BELONGINGS IN YOUR VEHICLES.

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 Snatch (3 x 2 @ 65% & 70%)

Snatch Pull (3 x 2 @ 100% & 110%)

Metcon

Metcon (AMRAP – Reps)

15 min:

55 Power Snatch 95/65

55 pull-ups

55 cal row/bike

55 HSPU

Metcon (AMRAP – Rounds)

EMOM X 10

odd – 2 OHS w/ 10 sec hole pause 95/65

even – 10 TTB

Metcon (AMRAP – Reps)

B-Fit

4 RDS at Stations:

Box jumps

Burpees

Wall balls

DB ground to overhead

Rest

1 minute per station