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

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