9
Dec
181210
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
Mini Cindy (No Measure)
5 rds of Cindy
B-FIT
Weightlifting
Snatch (5 @ 40,50,60% + 5 LBS PER SET)
Overhead Squat (5 @ 40,50,60% + 5LBS PER SET)
Metcon
Metcon (AMRAP – Rounds and Reps)
With 12 min on the clock:
“Isabel”
For time:
30 Snatches 135/95
In the remaining time, AMRAP:
15 Toes-to-bar
10 Deadlifts 135/95
5 Handstand Push-ups
B-FIT 30 ALT DB SNATCH 60/40