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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 Power Snatch (12 minutes to build AHAP)

Metcon

Metcon (Time)

3 Rounds:

400m run

10 Hang Power Snatch 115/80

Metcon (Time)

B-Fit

3 Rounds:

20 DB Push Press 40/25

25m Bear crawl

30 push-ups

35 single unders