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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

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
B-Fit

Weightlifting

Snatch (3 @ 60,70,80% +5lbs per set)

Overhead Squat (3 @ 60,70, 3+ @ 80% +5-10 lbs per set)

Metcon

Metcon (Time)

30 Hang Power Cleans 155/105

30 Push Jerks 155/105
B-Fit DB HPC & PJ’s 50 reps each @ 50/35

Alternate arms. Start light. Increase weight to finish as heavy as possible.