21
Mar
180322
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