11
Jan
180112
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
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
Overhead Squat (5 x 5 ascending from 70%)
each set should hurt – rest as needed
Accessory work –
12-10-8-6
DB side lateral raise
DB Front raise
DB Hammer Curl
Gymnastics
Metcon (AMRAP – Reps)
EMOM x 8
5 unbroken C2B pull-ups
Metcon (AMRAP – Reps)
EMOM x 8
5 unbroken C2B pull-ups