25
Nov
181126
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
Core
8-6-4-2:
Turkish Get-ups
Alternate arms. Start light. Increase weight to finish as heavy as possible.